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Wednesday's WOD - 3/27/2019


All Regular Class Times

5:30am 6:30am 9:00am 10:00am 12:00pm 3:30pm 4:30pm 5:30pm 6:30pm

Skill:

5x12 (6R/L) - 1-Arm Dumbbell Hang Clean and Jerks @ moderate weight.

Strength:

Push Press

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

4x3@85%ww

1x3+AMRAP@85%ww

WOD:

14 min AMRAP:

200m Sprint

10m 1-Arm OH DB Walking Lunge Right

6 1-Arm DB Hang Clean & Jerk Right

10m 1-Arm OH DB Walking Lunge Left

6 1-Arm DB Hang Clean & Jerk Left

Accessory Work:

4 Sets

7R/L DB Strict Press @ challenging

Rest :60

7R/L DB Single-arm Bent-over Row @ challenging

Rest :60


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com