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Thursday's WOD - 5/25/2017


WELCOME ON-RAMP GRADS!!

Skill:

5x5 R/L - Modified Single Leg Step-up @ light to moderate weight

Strength:

Back Squat

**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.**

1x6@70%ww

1x6@80%ww

1x3@90%ww

1x2@95%ww

**Please post both strength options**

SCALED: 5x5 - Linear Progression Back Squat @ Moderate Weight (+5-10# from last week)

WOD:

For Time - 20 min CAP

200m Sprint

20 Burpees to 6” Target

200m Sprint

40 Toes to Bar

200m Sprint

60 Wall Balls @20/14

200m Sprint

80m Walking Lunge (8x - 10m increments)

200m Sprint

SCALED - For Time

200m Sprint

10 Burpees to 6” Target

200m Sprint

20 Toes to Bar / Knees-Chest / Toes-Post

200m Sprint

30 Wall Balls

200m Sprint

40m Walking Lunge (4x - 10m increments)

200m Sprint

Accessory Work:

EMOM x10

E: 30 DUs

O: HSPUs or variation x10

*Adv athletes may scale up to 50 DUs


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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