Barbell WOD Wednesday March 14, 2018



Upcoming Clinics at CrossFit Reignited

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April 7th & 8th – CrossFit Level One Trainer Course

East Coast Wars
June 16th
Male/Female comp (teams of 2)
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CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – Barbell CLUB

Overhead Squat + Snatch Grip Push Press

build to heavy 3+3, 95% x 3+3, 90% x 3+3

Halting Snatch Grip Deadlift

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

Front Squat

build to heavy 6

Paused Front Squat

85-90% of heavy 6 for 3 sets x 3 reps with 2 second pause

Additional open gym accessory work

Chinese DB Row

On Bench
3×8 each arm

Wall Walks

5×3-4 slow and controlled

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