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Monday's WOD - 2/18/2019


Schedule Change Reminder:

Monday, Tuesday, Wednesday: Regular Classes

Thursday: Rest Day + Open Gym + Open WOD Announcement and Throwdown at 630 PM

Friday: Open WOD

Saturday: Regular Classes + Open WOD makeup at 0900.

BRING A FRIEND SATURDAY 8am and 10am

MONDAY:

Skill:

5x10 R/L - Lateral Box Step-ups

**Athletes will perform 5 lateral box step-ups right then left. These should be performed on a high/challenging box to where athletes are starting from the bottom of their catch position in the squat clean/snatch. Athletes may scale this to a lower box where the thigh is approx parallel to box/floor or possibly even lower.

Strength:

Back Squat

**Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

1x3@70%ww

1x3@80%ww

1x3@90%ww

REST >90s

1x3-9@70%ww

WOD:

For Time:

15**12**9**6**3

American KBS @53/35

Goblet Squats

Pull-ups / Seated Pull-ups / Ring Row

**35 Double Unders / 70 Singles between Rounds**


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com