Tuesday's WOD - 3/20/2018


Skill:

3x - 25 ft Single-Arm Overhead Dumbbell Walking Lunge (down RIGHT & back LEFT)

Strength:

Front Squat

**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.

5x4@70-75%ww

**The correct weight should feel fast and explosive out of the bottom of the squat

WOD:

10 min AMRAP:

30 Double Unders

25 ft Single Arm OH DB Walking Lunge RIGHT @50/35

8 DB Goblet Squats @50/35

25 ft Single Arm OH DB Walking Lunge LEFT

Accessory Work:

3RFT:

40/30 Cal AB

30 Burpees to 6” target

50 Air Squats


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

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