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Monday's WOD - 11/5/2018


Skill:

Burgener Warm up for Clean + Complex Review

Strength:

EMOM x9:

3x High Hang Power Cleans (Barski Clean)

**Beginning at 20-30%, athletes will gradually build in load toward a moderately challenging Clean complex w/ a technique focus (no starfishing). The hang cleans will be performed from the high hang or 2-3” dip / vertical torso position. Scaled athletes still developing technique should work at light to moderate loads throughout.

WOD:

5 Rounds x2 min AMRAP / REST 1 min btwn Rds

21 Hang Power Cleans @40-50% / 2-3 UB Rds (135/95)

Max Effort Row for Meters

18 Hang Power Cleans

Max Effort Row for Meters

15 Hang Power Cleans

Max Effort Row for Meters

12 Hang Power Cleans

9 Hang Power Cleans

Max Effort Row for Meters

**REST 1 min between Rds**


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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