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Monday's WOD - 10/29/2018


Skill:

Burgener Warm up for Snatch + Complex Review

Strength:

e90s x7 - Squat Snatch (singles)

Rd 1-2: 4 Squat Snatch @30-40%

Rd 3-5: 3 Squat Snatch

Rd 6-7: 2 Squat Snatch @85-90%

**Starting at a light to moderate weight (30-40%), athletes will gradually build to a challenging 2-rep weight for this complex. These should be performed as singles and athletes may re-set off the floor prior to each rep. Scaled athletes may work from the hang position and should stay at light to moderate loads focusing on good technique and position.

WOD:

12 min AMRAP:

9 C2B Pull-ups / Pull-up / Seated Pull-up / Ring Row

30 Double Unders

1 Squat Snatch @60-70% / 2-3 UB Reps (155/105)

9 C2B Pull-ups

30 Double Unders

2 Squat Snatch

9 C2B Pull-ups

30 Double Unders

3 Squat Snatch and so on +1 until time expires...


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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