Search

Friday's WOD - 8/5/2016


Skill:

  • 3 x 3-5 (10 min)

  • Muscle up / Bar Mu

  • C2B Pull up / Pull up / Ring Row / Seated Pull up (DEMO for newbies)

Burgener Warm up for Snatch

Strength:

EMOM for 9 min:

1x Power Snatch + 1x Hang Power Snatch

**Beginning at 40-50% range, athletes will work up to a challenging/heavy load. Hands should must remain on the bar for 2 consecutive reps for a good lift.

SCALED: EMOM for 9 min:

2x Hang Power Snatch @ light to moderate weight

**Athletes still developing the power snatch will work at light to moderate loads for position and technique. They will also have the option of snatching from the ground or the hang position.

WOD:

For Time - 20 min CAP

200m Sprint

15 Power Snatch @ 55-65% (135/95)

5 Muscle up / Bar Mu

200m Sprint

12 Power Snatch

4 Muscle up / Bar Mu

200m Sprint

9 Power Snatch

3 Muscle up / Bar Mu

200m Sprint

6 Power Snatch

2 Muscle up / Bar Mu

200m Sprint

3 Power Snatch

1 Muscle up / Bar Mu

200m Sprint

SCALED: For Time

200m Sprint

15 Power Snatch @ 50-60%

5 C2B Pull up / Pull up / Ring Row / Seated

200m Sprint

12 Power Snatch

4 C2B Pull up / Pull up / Ring Row / Seated

200m Sprint

9 Power Snatch

3 C2B Pull up / Pull up / Ring Row / Seated

200m Sprint

6 Power Snatch

2 C2B Pull up / Pull up / Ring Row / Seated

200m Sprint

3 Power Snatch

1 C2B Pull up / Pull up / Ring Row / Seated

#muscleup #sprint #Powersnatch

0 views

CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

  • YouTube
  • SugarWOD
  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon