Thursday's WOD - 8/10/2017


Skill:

Bar Muscle up / Jumping Pull up Progression

  • 3x 5-10 - Jumping C2B Pull up / Jumping Pull up

  • 3x 3-5 - Bar Muscle up / C2B Pull up / Pull up

Strength:

Pause Back Squat

**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.**

6x3@65%

WOD:

For Time - 18 min CAP

500m Row

10 KB Goblet Squats @ 53/35

5 Bar Muscle ups / Pull-up / Jumping Pull-up variation

400m Row

10 KB Goblet Squats

4 Bar Muscle ups

300m Row

10 KB Goblet Squats

3 Bar Muscle ups

200m Row

10 KB Goblet Squats

2 Bar Muscle ups

100m Row

10 KB Goblet Squats

1 Bar Muscle ups

Accessory Work:

5RFT

1 RC

10 Burpee box jump-overs 24/20”

*Performance athletes may scale up to legless RC


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com