Barbell WOD Wednesday July 4, 2018



CF Kids Camp June 25-29 & July 23-27th

4-7 yrs from 9am – 12 noon
8-13 yrs from 1pm – 4pm

Signup by June 10th to receive guaranteed tshirt! (July 9th for 2nd camp)

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

Clean and Jerk

4 sets, 3 cleans + 2 jerks build across to heaviest load for last set (add 5kg this week)

Front Squat

@ 90% of Monday’s heavy set of 6, perform 4 sets, 2 reps

Push Press

Complex: 3 Push Press + 1 OHS (in jerk grip) x 6 sets, build to heavy load in complex

*if overhead ROM is tight or limited, look up Chinese shoulder stretch on youtube and find a partner!

Metcon (No Measure)

Core Activation
3 rounds: 30 sec of work, 30 sec of rest

v. Plank with reach

vi. Single arm farmer carry (R arm)

vii. Hanging leg raise (or tucks)

viii. Single arm farmer carry (L arm)

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