Barbell WOD Saturday September 29

 In WOD

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

Snatch

6 SETS, 1 REP @ 75%

Clean and Jerk

6 SETS, 1 REP @ 75%

Front Squat

6 SETS, 1 REP @ 75%

Deficit Snatch Grip SLDL

2-4″ deficit
6 SETS, 3 REPS @ 105% SNATCH 1RM

Metcon (No Measure)

Accessory
3 ROUNDS

5 X SHOULDER CARS EACH ARM

20 SEC LOW RING PLANK HOLD

10 X RING ROW

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