Thursday's WOD - 10/1/2015


WELCOME ON-RAMP GRADS!!!

Skill:

3x5 R/L - Alt. KB Clean (each rep will be from the floor and alternate arms)

Strength:

  • Deadlift - +5-10# to working weight

  • **Working weight is based off 90% of most recent 1RM (08/10). Recent on ramp grads will begin from 90% of a challenging 3 rep weight.

  • 1x5@65%ww

  • 1x5@75%ww

  • 1x5+++@85%ww (10 rep CAP)

  • REST 2 min

  • 1x2@95%

  • 1x1@105%

WOD:

For Time:

10 Alt KB Cleans

15 Burpee Box Jumps

10 Alt KB Cleans

12 Burpee Box Jumps

10 Alt KB Cleans

9 Burpee Box Jumps

10 Alt KB Cleans

6 Burpee Box Jumps

10 Alt KB Cleans

3 Burpee Box Jumps

#KBCleans #burpeeboxjumps #Deadlift

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com