Barbell WOD Thursday July 5, 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

Power Snatch

4 sets, 3 reps build across to heaviest set of 3 maintaining good technique and form (add 3kg this week)

Power Clean

2 Power Clean + 1 Push Jerk build across to heaviest set of 2+1 (add 3kg this week)

Snatch Pull

4 sets, 6 reps build across to as heavy as possible for last set of 6 (heavier this week)

Waiters Carry

4 sets, 50ft w/DBs or KBs

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