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Friday's WOD - 1/18/2019


Skill:

Med-Ball Clean Progression:

Burgener Warm up for Clean + Complex Review

Strength:

e90s x7 - Power Clean

5x UB Power Cleans

**Starting at a light to moderate weight (30-40%), athletes will build to a challenging weight for this complex performing 5x Touch & Go Power Cleans each round. Athletes should keep their hands on the bar for the duration of the lift and work on properly cycling the barbell (article).

WOD:

“11.5”

20 min AMRAP: 5 Power Cleans @55-65% / 2-3 UB Rds (145/100) 10 Toes to bar / Scaled variation 15 Wall balls @20/14

SCALED - 5RFT - 12 min CAP

5 Power Cleans @55-65% / 2-3 UB Rds 10 Toes to bar / Scaled variation 15 Wall balls

CROSSFIT OPEN STARTS FEBRUARY 21st - REGISTER HERE!!!


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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