Barbell WOD Tuesday March 13, 2018



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CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – Barbell CLUB

Power Clean + Front Squat

build to heavy 4 x 1+1 in complex, 95% x 4 x 1+1, 90% x 4 x 1+1

Deficit Clean Pull

2-4″ deficit
build to heavy 5, 95% x 5, 90% x 5

(do not sacrifice form or technique due to lack of range of movement)

Halting Clean Deadlift

build to heavy 6, 95% x 6, 90% x 6

Jerk Dip Squats

build to heavy 6, 95% x 6, 90% x 6

Additional open gym accessory work

Metcon (No Measure)

Barbell Conditioning
3 sets, steady pace with no rest: 10 slam balls, 100ft dual arm fireman carry w/ kbs, 10 weighted back extensions

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