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Tuesday’s WOD - 10/10/2017


Skill: 4x5 - Pause Zombie Front Squat @ w/ BAR Front Squat Review

Strength: Front 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.** 5x5 @55-65% **Last Front Squat max was 07-10-17

WOD: On a 7 min Clock: 500m Row 30 Front Squats @40-50% / 12-15 UB Reps (135/95) Max Effort Row for Meters in any remaining time… REST 3 min On a 6 min Clock: 500m Row 20 Front Squats Max Effort Row for Meters in any remaining time… Accessory Work: E2MOM x 6 sets (12 min.) 3x Tempo OHS @ 50% (5-sec down/ 5-sec pause in bottom/ 5-sec up) *May be taken from the rack or floor 


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

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