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Barbell Monday 6/13/16

13
Jun

Barbell Monday 6/13/16

CrossFit BattleCry – Barbell Club

PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS

10 Reps of Each

Squat Mobility and Warm up (No Measure)

Roll Out Glutes and Piriformis

Pigeon Stretch and Hip Openers

Kneeling Hip Flexor Stretch

Ankle Dorsiflexion (Flossing, Contract and Release)

Calves and Feet (Smash, Roll, etc…)

Animal Crawl

Clean Imitation Complex

5 sets – 1@bar 4@ 50%BW or 50% Lift. Whichever is less

Ground to Knee, Ground to Clean Pull, Ground to Pwr Clean, Ground to Full Clean, Power Jerk, Split Jerk

High Hang Clean w/No Foot Movement (5×3 Build)

Front Squat (3×10 Heavy as Possible)

Side Plank Row + Single KB Press Superset (4×8 on each side)

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