Barbell WOD Wednesday July 11, 2018



CF Kids Camp July 23-27th

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

Signup by July 9th to receive guaranteed tshirt!

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

Clean and Jerk

build to 3+2RM (3 cleans + 2 jerks), drop 10kg for 4 sets of 3+2

Front Squat

@ 85% of Monday’s 6RM, perform 4 sets, 4 reps

Push Press

Complex: 3 Push Press + 1 OHS (in jerk grip) build to 3+1RM

Barbell Accessory (No Measure)

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

ix. Plank with reach

x. Single arm farmer carry (R arm)

xi. Hanging leg raise (or tucks)

xii. Single arm farmer carry (L arm)

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