Wednesday's WOD - 3/7/2018


Skill:

Burgener Warm-up for Snatch + Complex / Barbell Cycling Review

Strength:

e90s x7 - Power Snatch

Rd 1: 10 UB Power Snatch

Rd 2: 8 UB Power Snatch

Rd 3: 6 UB Power Snatch

Rd 4-5: 4 UB Power Snatch

Rd 6-7: 2 UB Power Snatch

**This will be a descending power snatch ladder where athletes will start at a light to moderate weight (20-30%) and gradually build to a challenging weight. All of the power snatches should be completed Unbroken (UB) so please caution athletes to load accordingly. SCALED athletes still developing this movement will stay at light to moderate loads focusing on technique.

WOD:

For Time:

27 Wall Balls @20/14

5 Power Snatch @50-60% / 1-2 UB Rds (95/65)

21 Wall Balls

7 Power Snatch

15 Wall Balls

9 Power Snatch

9 Wall Balls

11 Power Snatch

6 Wall Balls

13 Power Snatch

Accessory Work:

Conditioning:

3RFT:

50/35 Calorie Assault Bike

50 Walking Lunges

30 AKBS @ 53/35

Rest 2:00


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com