Barbell WOD Thursday March 29, 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

Power Snatch

Heavy single, 95% x 1, 90% x 1

Sotts Press

heavy 4, 95% x 4, 90% x 4

Deficit, Snatch Grip RDL

(2-4″ deficit)
heavy 4, 95% x 4, 90% x 4

Additional open gym accessory work

Metcon (No Measure)

Explosive/Power Output Conditioning
5 sets; no rest:

AB – sprint 15sec

Chin ups – (use band if necessary) x 10

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