BATTLE BATTLE BATTLE

Competition Class

Strength

10min EMOM

10min EMOM
odds: 1 Jerk (from the rack)
evens: 8 Ring Rows

For time:
21 Power Snatch
21 Pull-ups
15 Overhead Squats
15 Pull-ups (Rx+ = C2B Pull-ups)
9 Squat Snatch
9 Pull-ups (Rx+ = Bar Muscle Ups)
Rx = 95/65
Rx+= 135/95

SKILLS & DRILLS

6min EMOM
L3:
30sec ME C2B Pull-ups (butterfly or kipping)
L2:
20sec ME C2B Pull-ups (butterfly or kipping)
L1:
4 sets of: 10 beat swings + 5 Strict C2B Pull-ups with 3 sec hold at bar (set up bar in squat rack, keep feet on the ground but use them as little as possible)

E3M9M
3 Position Snatch (top down - PERFECT REPS)

2min AMRAP, 1min rest of each of the following:
Legless Rope Climbs
Triple Unders
Assault Bike (cals) or 10m Shuttle Run

Coaches Notes

Hey Team,

The 2016 Battle in the Barracks workouts will be released on the Facebook event page (LINK HERE) @ 10:30am on October 12th.

CFCB & CFS member pre-registration is currently open. General registration will open to non-members @ 2pm on October 12th.

Don't miss out team, this one sells out every year.

DEC3/4
2 workouts Saturday, 1 Sunday (+ FINAL)
Rx & Rx+ Divisions
$10K in cashTons of prizes & giveaways

Here's a REGISTRATION LINK

– Eric Barber

Learn the Fundamentals!!

Posted 5 months AGO

Eric Barber

Founder & Coach

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Try CrossFit

NEW & UPCOMING

Posted 2 months AGO