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Tuesday's WOD - 7/24/2018


Skill:

3x5 - Deficit (approx 2-3”) Deadlift @ light to moderate weight (30-40%)

Strength:

Deadlift

**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.

+5-10# to working weight

2x5@75%ww (w/ Deficit)

1x5+AMRAP@85%ww

**Please note that the final AMRAP set should not be performed from a deficit.

WOD:

"Helen"

3RFT:

400m Run

21 American KBS (53/35)

12 Pull Ups / Ring Row / Seated Pull up

**Repeat from 07-21-16, 08-14-15, & 04-02-15**

Accessory Work:

Core:

EMOM x12

1st: 15 GHDs/Ab-mat sit-ups

2nd: 45sec Plank

3rd: 10 T2b

4th: Rest


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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