Tuesday's WOD - 9/20/2016


Skill:

4x - 2x - Strict/Kipping HSPU + 3x - Negative Handstand Push up w/ 4-5 sec descent

Strength:

Burgener Warm up for Snatch + Complex Review

EMOM for 9 min - 2 Position Power Snatch:

1x High Hang Snatch from Power Position (2in mark) + 1x Hang Snatch from just above knee

SCALED: EMOM for 9 min - 2 Position Power Snatch:

1x High Hang Snatch from Power Position (2in mark) + 1x Hang Snatch from just above knee @ light to moderate weight

WOD:

3RFT - 18 min CAP

30 Calorie Row

15 Hang Snatches @ 30-40%

10 C2B Pull ups / Pull ups / Ring Row / Seated Pull up

5 STRICT Handstand Push ups / Kipping HSPU / Scaled variation

#calorierow #hangsnatch #chest2barpullups #stricthspu #Powersnatch

6 views
  • SugarWOD
  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon

CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com