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Monday's WOD - 8/13/2018


Skill:

2x5 - Clean Segment Deadlift w/ 2-3 sec Pause @

Burgener Warm up for Clean + Complex Review

Strength:

EMOM x9

5 UB T&G Power Cleans @ moderately challenging weight (70-80%)

**Starting at a light to moderate weight (30-40%), athletes will build to a moderately challenging weight for this complex and perform 5x Touch & Go Power Cleans as quickly as they can with proper technique. Athletes should keep their hands on the bar for the duration of the lift and work on properly cycling the barbell (article). The weight is too heavy if athletes are “Starfishing” or having to pause at the hang position, the bar should either brush the thighs or go straight to the ground.

WOD:

2 min AMRAP:

200m Sprint

ME Power Cleans @60-70% / 3-5 UB Reps (185/125)

REST 2 min

3 min AMRAP:

400m Sprint

ME Power Cleans

REST 2 min

5 min AMRAP:

800m Sprint

Max Effort Power Cleans


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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