Monday's WOD - 2/19/2018


Schedule Change Reminder:

Monday, Tuesday, Wednesday: Regular Classes

Thursday: Rest Day + Open Gym on Thursday + Open WOD Announcement and Throwdown at 630 PM

Friday: Open WOD

Saturday: Regular Classes + Open WOD makeup / repeat at 0900 and 1100.

Skill:

5x3 R/L - Partial KB Turkish Get ups @ moderate to challenging weight

Strength:

Push Press

**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@85%ww

2x2@90%ww

1x1+AMRAP@95%ww

**REST >90 second between efforts**

WOD:

12 min AMRAP:

200m Sprint

3 Pull-ups / Seated Pull-up / Ring Row

3 Shoulder to Overhead @40-50% / 6-9 UB Reps (155/105)

200m Sprint

6 Pull ups

6 Shoulder to Overhead

200m Sprint

9 Pull-ups

9 Shoulder to Overhead and so on until time expires...


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com