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Monday’s WOD - 2/3/2020


Skill:

Rd 1: Jumping Pull-ups + Quick Review

Rd 2: Pull-ups or Jumping Pull-ups


Strength:

EMOM x9 - Hang Squat Clean Complex

1x Low Hang Squat Clean + 2x High Hang Squat Clean

Low Hang = Top of Knee

High Hang = 2-3” dip w/ upright torso

**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging complex weight. Athletes still developing this movement should stay at lighter bar loads focusing on technique and maintaining good posting.

WOD:

On a 10 min Clock:

400m Sprint (Scaling: 500/400m Row \ 1/.8 Km Bike)

then AMRAP in remaining time:

5 Hang Squat Cleans @50-60% / 2-3 UB Rds (135/95)

9 Pull-ups / Jumping Pull-ups

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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