Thursday's WOD - 5/11/2017


Skill:

4x5 R/L - Alt. Reverse Front Rack Barbell Lunge @ moderate weight

Strength:

Back Squat

**Working Weight / Training Max is 95% of 1RM BS.

1x8@65ww

1x8@70ww

1x6@80ww

1x6@85ww

SCALED: 5x5 - Linear Progression Back Squat @ Moderate Weight (+5-10# from last week)

WOD:

5RFT:

21 Double Unders

14 Wall Balls

7 C2B Pull-ups / Pull-ups / Seated Pull-up / Ring Row

Accessory Work:

EMOM x12 every 2:00

2x Power snatch + 2x OHS @ 60-65% of Max power snatch

*Advanced athletes may scale up to 70-75%


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com