Come Try Out The New Barbell Club at 11:00 A.M.
Partner WOD:
As Many Rounds As Possible in 30 Min:
20 Calorie Bike
20 Pull ups
20 Dumbbell Thrusters
20 Devil Presses
Barbell Club:
Warm up: 3-4 min bike, 10 inch worms, plate weighted ankle rocks, barbell cycling primer
BB cycle primer – Snatch
5 SN DL + 5 SN high pulls + 5 Hang Mu SN + 3 dip SN + 3 overhead SQ
Every 2:00 x 8 sets Snatch – 2×3 65%-70%, 2×2 75%-80%, 4×1 build to heavy single
BB cycle primer – CJ
3 power clean + 3 strict press + 3 dip cleans + 3 push press + 3 BTK cleans + 3 jerks
Every 2:00 x 8 sets CJ – 2×2+1 65%-70%, 2×2+1 75%-80%, 4×1 build to heavy single
EMOM x 15:00
Min 1 – 2 heavy front squats
Min 2 – 10-15 GHD sit ups
Min 3 – 5 seated high box jumps
crossfithavoc.com 