Thursday's WOD - 1/18/2018


4x5 - Tempo Goblet Squat

**Athletes will lower slowly (4-5 sec) into a Goblet Squat, Pause for a short time at squat depth (4-5 sec), then explode out of the bottom of the squat standing to full extension.


Back Squat

RESET Working Weight / Training Max @95% 1RM

**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.



1x5+AMRAP@85%ww (Quality Reps!)

REST >90s

1x5+AMRAP@65% (Quality Reps!)

**First set, last set Back Squat, athletes will perform 4 total sets of Back Squat starting at 65% and working up to a full AMRAP set at 85%. They will then REST, deload back to their starting weight, and perform another AMRAP set at 65%. Athletes should challenge themselves to work toward 20 QUALITY reps on the final deload set w/ out racking the bar.



50 Double Unders

40 A-KBS @53/35

30 Goblet Squats

20 Toes to Bar / Scaled Variation

Accessory Work:

E2MOM x5 (10 minutes)

10-8-6-4-2 OHS

  • YouTube
  • SugarWOD
  • Facebook Social Icon
  • Instagram

CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715