Monday Workout: Barbell Work

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STRENGTH

In 10 Minutes, work up to a challenging weight in the following complex: Power Clean + Front Squat + Jerk

Notes: 5-7 sets MAX. Stay light/moderate if working on technique

WOD

Level 1

Complete the Following for Time (15 minute time cap):

  • Front Rack Lunge x 20 (10/side)
  • Hang Power Clean x 20
  • Shoulder to Overhead x 20
  • Deadlift x 20
  • Front Squat x 20

Choose challenging weight

Level 2

Complete the Following for Time (15 minute time cap):

  • Front Rack Lunge x 30 (15/side)
  • Power Clean x 30
  • Shoulder to Overhead x 30
  • Deadlift x 30
  • Front Squat x 30

Rx weights: 95/65#

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 21st: Friday’s After Five

2. August 22nd: Spartan Race at Wintergreen!! Lots of CF Cville members are signed up – if you want to get involved email Scott!

3. August 30th: Park WOD!

8 thoughts on “Monday Workout: Barbell Work

  1. Wod: 11:44 (went slow on FS to keep form. Back achy :/)

  2. Clean complex: 135
    WOD: 9:29

  3. 105
    7:25

  4. 215#
    10:10
    Thought this was a 15min. AMRAP.

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