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Wednesday's WOD


Skill:

Pause Push Jerk + Push Jerk & Complex Review


Strength:


e90s x7 - Push Jerk Complex

2x Pause Push Jerk + 1 Full Push Jerk


**Beginning at a light to moderate weight (30-40%), athletes will build up to a moderately challenging complex weight (70-80%), not a max. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning. This skill work is designed to assist athletes in developing more explosiveness from the bottom of the dip. Athletes will dip approx 2-3 in w/ a short pause then explosively drive from the bottom of the dip into a Push Jerk. No re-dip should occur after the initial pause (this may happen if athletes attempt to go too heavy).


WOD:


11 min AMRAP:

9 Plate AbMat Sit-ups

7 Hand Release Push-ups

1 Shoulder to Overhead @55-65% / 1-2 UB Rds (155/105)


9 Plate AbMat Sit-ups

7 Hand Release Push-ups

2 Shoulder to Overhead


9 Plate AbMat Sit-ups

7 Hand Release Push-ups

3 Shoulder to Overhead and so on adding +1-rep until time expires...


NOTES: Score Completed Rounds + Reps and record shoulder to overhead weight.


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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