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Monday's WOD - 8/21/2017


Skill:

Burgener Warm up for Snatch

Overhead Squat + Complex Review

Strength:

EMOM x 9 min:

1x Power Snatch + 3x Overhead Squats

**Beginning @40-50%, athletes will work up to a heavy/challenging OHS by adding a little weight each round (5-10#). If a miss occurs, athletes will drop 10-20# and finish the EMOM.

SCALE: EMOM x 9 min:

1x Power/Hang Power Snatch + 3x OHS / Front Squat / Back Squat @ light to moderate weight

**Scaled athletes will work on position and technique and stay at moderate loads. Overhead squatting with poor form will not make it better. Have athletes keep the load light and OHS to a depth where they can maintain a good position. If athletes have injuries or major mobility problems w/ OHS, steer them toward the front squat / back squat option.

WOD:

For Time:

15 Cal Row

3 OHS @55-65% / 6-8 UB Reps

15 Cal Row

6 OHS

15 Cal Row

9 OHS

15 Cal Row

12 OHS

15 Cal Row

15 OHS


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com