Wednesday's WOD - 2/21/2018


All regular class times

Skill:

Med-Ball Clean Progression

Burgener Warm up for Clean + Complex Review

Strength:

EMOM x9

1x Squat Clean + 2x Hang Squat Clean

**Beginning at a light to moderate weight (20-30%), athletes will perform 1x Squat Clean and 2x Hang Squat Cleans working up to challenging weight. Athletes should hold onto the bar for the duration of the lift. SCALED athletes working on technique may perform all 3 reps from the hang position and light to moderate weight.

WOD:

For Time:

10 Squat Cleans @60-70% / 3-4 UB Reps (165/110)

50/40 Cal Row

8 Squat Cleans

40/30 Cal Row

6 Squat Cleans

30/25 Cal Row

4 Squat Cleans

20/15 Cal Row

2 Squat Cleans

10/8 Cal Row

Accessory Work:

Core:

EMOM x12

1st: :30 Ring Plank

2nd: 15 GHDs/ Ab-mat sit-ups

3rd: Straight leg raises (hold onto rig for support)


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com