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Monday's WOD - 10/3/2016


Skill:

6 min Alternating EMOM - 3 Sets Each

1x12 - Lateral Jumps over Barbell (Even min beginning with 0)

3x10 - Eccentric Deadlift @ light to moderate weight (Odd min)

Strength:

Deadlift

**Working weight is 95% of 1RM / Recent On-Ramp grads should be working off a challenging yet fairly conservative, 3 rep weight where form is consistent.**

1x5@75%ww

1x3@85%ww

1x1++Amrap@95%ww

WOD:

9 min ascending ladder AMRAP:

3 Hand Release Push ups

3 Deadlifts @ 55-65%

12 Lateral Jumps over Barbell

6 Hand Release Push ups

6 Deadlifts

12 Lateral Jumps over Barbell

9 Hand Release Push ups

9 Deadlifts

12 Lateral Jumps over Barbell

12 Hand Release Push ups

12 Deadlifts

12 Lateral Jumps over Barbell (Round 4)

15 Hand Release Push ups

15 Deadlifts

12 Lateral Jumps over Barbell and so on until time expires….. (Round 5, etc)

#deadlift #lateraljumpoverbarbell

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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