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Monday's WOD - 10/08/2018


ANNOUNCEMENT: SAVE THE DATE: Test Week: Oct. 15-19, 2018

Maxes will be tested for Back Squat, Deadlift, and Strict Press, as well as Clean & Jerk and Snatch. We will also be testing several benchmark WODs throughout the week.

Skill:

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

Burgener Warm up for Clean + Complex Review

Strength:

e90s x7 - Squat Clean **singles**

Rd 1-3: 3 Squat Clean @30-40%

Rd 4-5: 2 Squat Clean

Rd 6-7: 1 Squat Clean @75-80%

**Athletes will gradually build to a moderately challenging weight (75-80%) for this complex focusing on technique. If a miss occurs, athletes should deload and finish the complex. These should also be performed as singles and athletes will reset off the floor prior to each lift. Athletes still developing their squat clean may work from the hang position at light to moderate weight across all sets.

WOD:

4RFT:

200m Sprint

15 Wall Balls @20/14

9 Squat Cleans @40-50% / 4-6 UB Reps (135/95)


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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