Thursday's WOD - 1/18/2018


Skill:

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.

Strength:

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@65%ww

1x5@75%ww

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.

WOD:

2RFT:

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


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

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