Tuesday's WOD - 1/9/2018


Skill:

Burgener Warm up for Snatch

3x - 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

**Following warm up sets, athletes will have 5 attempts to work up to a max power or squat snatch.

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

**Scaled athletes will find a light to moderate weight and perform sets/reps working on good position and quality technique.

WOD:

For Time:

1000m Row

50 Pull ups / Ring Rows / Seated Pull ups

30 Power Snatch 55-65% / 6-8 UB Reps (115/75)

**Repeat from Aug 23, 2016**

NOTES: Score Time and record snatch weight.

Accessory Work:

EMOM x 16

E: 15 Wall-balls @ 20/14

O: ME Cal AB


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com