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Monday’s @home edition


ONE MORE WEEK TO GO!!!

Skill:

4x10 5R/5L Alt. - Windshield Washers

**Athletes should keep their heels and toes together at all times and rotate their hips/legs straight to the side performing a toe tap before moving back to center. This should be performed slow and controlled. This position may be scaled to a tuck position by bending the knees or rotating partially to one side and back.


Strength:

EMOM x8 - Power Clean:

3x Power Cleans (singles)

**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging power clean weight utilizing singles (clean and drop). Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good posting.


@Home / No Barbell Option:

EMOM x8 - Double DB/KB Dead Power Clean:

3x Double DB/KB Dead Power Cleans (Dead = each rep from the ground)

  • Only 1 DB/KB? No Problem:

  • Even min: RIGHT

  • Odd min: LEFT

**Beginning w/ a light to moderate KB/DB weight, athletes will build gradually in weight (if equipment allows) as they progress toward a heavy/challenging Dead DB/KB Power Clean. The dead KB/DB Clean will be from the ground, but athletes may hike/swing the KB between the legs for added momentum as needed.


WOD:

6RFT:

30 Doubles / 60 Singles

6 Barbell Power Cleans @60-70% / 4-6 UB Reps (185/125)

@Home / No Barbell Option:

6RFT:

30 Doubles / 60 Singles

6 Double DB/KB Dead Power Cleans @60-70% / 2-3 UB Rds (2x 50-53’s / 2x 30-35’s)


NOTES: Score Time. The power clean weight should be challenging for experienced athletes to where it would be difficult to perform several UB rounds. Each rep of the Double DB/KB Dead Power Cleans will be from the ground. If athletes only have 1 DB/KB they can  alternate hands after reach round (e.g. 3 Rds right + 3 Rds left = 6) or they can switch hands during each round (e.g. 3 right then 3 left = 6 reps).

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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