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Monday's WOD - 1/23/2017


Skill:

Skill Transfer Series w/ PVC then BAR

1x3 reps w/ PVC

1x1 reps w/ Bar

Burgener Warm up + Complex Review

Strength:

EMOM x9

1x Hang Power Snatch (just below knee) + 1x Overhead Squat + 1x Snatch Balance

**Beginning at 40-50%, athletes will build to a moderate to challenging weight during the complex. Athletes should only build in weight if they are able to maintain a good position and upright torso during the OHS and receiving position.

WOD:

5RFT:

7 Hang Power Snatch @55-65%

9 Overhead Squat

#hangpowersnatch #overheadsquat #snatchbalance

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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