• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Barbell Club WOD, March 23, 2023

Get a free class

Barbell Club – Thu, Mar 23

Mobility and Barbell Warm Up
Split Jerk (Build to a heavy 1 rep Split Jerk form the rack)
Jerk Dip (Complete 5 sets of:
5 Jerk Dips at 120% of your 1RM Jerk)
With a barbell on your shoulder in the front rack position, perform the movement of the dip you would use just before exploding into a Push or Split Jerk
Strict Press in Split Position (Compete 3 sets of:
8(-2) Strict Press in Split Position)
Perform the Strict Press in the bottom of your Split Jerk

Complete 3 sets of:

4 Challenging Box Jumps

8 Lu Raises


Complete 3 sets of:

10 Weighted GHD Sit Ups / Weighted Sit Ups

10 DB Romanian Deadlifts(feet close together)