CrossFit BattleCry – Barbell Club
Ultimate Weightlifting Warm Up- Breaking Muscle (No Measure)
Perform all exercises with minimal load, focusing on technique, bar paths, and speed.
500 meter row
Dynamic Warm Up
Weightlifting Mobility Circuit with Bar 1×30-60 seconds per stretch
Jerk Footwork Drills 2×3-5/exercise
Muscle Snatch/Clean (choose exercise based on what lift you have that day) 2×3-5
Snatch/Clean High Pull 2×5-10
High Hang Snatch/Clean 2×3-5
BTN Clean Grip Push Press 2×3-5
BTN Snatch Grip Push Jerk in Squat 2×3-5
High Hang Snatch+Snatch Balance+OHS (4x@80%)
Build up to target weight then perform 4 sets at target weight. Hold Last Squat for a 3 count.
Paused Front Squat (5×3 @80%)
Build to target weight then perform all sets and reps at target weight.
Hold for a 2 second count
Metcon (AMRAP – Rounds and Reps)
10 Min Amrap
6 Overhead Lunges at 60% of Snatch
10 Burpees Over Bar