Tuesday's WOD - 4/4/2017


Skill:

Burgener Warm up for Snatch

3x1 - 2x Heaving Pause Snatch Balance (squat width) + 2x Pause Snatch Balance (hip width)

**Both snatch balances should be performed with a 2in dip and drive and a 2-3 sec pause in the receiving position. This is geared toward improving footwork and strengthening the receiving position for athletes.

Strength:

Snatch - 1-1-1-1-1

**Power or squat snatch is acceptable

SCALED: Power / Hang Snatch - 5x3@ light to moderate weight

**Compare Max Snatch from 01-10-17, 08-23-16 & 04-05-16

WOD:

For Time - 15 min CAP

“Amanda”

9-7-5

Ring Muscle up / Bar Muscle up

Squat Snatch @55-65% / 2-3 UB Reps (135/95)

SCALED: “Amanda”

For Time: 15 min CAP

9-7-5

Bar Muscle up / C2B Pull up / Pull-up / Ring Row-Seated Pull up

Squat Snatch / Power Snatch @55-65%

135/95 (Scale to 60-70% 10 min snatch)

Rx = Ring MU and 135/95 Squat Snatch

**Repeat from 11-03-15**

#barmuscleup #SquatSnatch

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com