Tuesday's WOD - 10/3/2017


Skill:

4x10 - Partner Deadlift @light to moderate weight

Strength:

Deadlift

**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.**

2x3@80%ww

1x3+@90%ww

WOD:

8 min AMRAP:

7 Deadlifts @70-80% / 2-3 UB Rds

10 Box Jump Overs

Partner Option ~8 min AMRAP:

7 Partner Deadlifts @70-80% / 2-3 UB Rds (MM 405/ FF 275 / MF 340)

15 Box Jump Overs between partners

NOTES: Score Completed Rounds + Reps and record deadlift weight. The deadlift weight should be challenging, but allow for athletes to complete at least a few unbroken rounds. The partner option will involve a partner deadlift then athletes may split the Box Jump Overs between partners however they prefer (alternating, 5’s, etc) w/ one partner working at a time.

Accessory Work:

Rowing Conditioning:

5 sets

Row 30 Calories

Rest 2 minutes between sets

Record splits


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com