Monday's WOD - April 9, 2018


Skill:

3x5 - Deficit (approx 2-3”) Deadlift w/ RESET @ light to moderate weight (30-40%).

Strength:

Deadlift

3-3-2-2-1-1-1

**After working up to approx 80-85% 1RM, athletes will find a challenging/heavy 3-rep x2, 2-rep x2, 1-rep x3 gradually adding load each set.

WOD:

9 min AMRAP:

3 Deadlifts @40-50% 3-4 UB Rds (185/125)

3 Bar Facing Burpees

250m Row….(Round 1)

6 Deadlifts

6 Bar Facing Burpees

250m Row

9 Deadlifts

9 Bar Facing Burpees

250m Row

12 Deadlifts

12 Bar Facing Burpees

250m Row and so on until time expires….(Round 4)

**REPEAT from Feb 24, 2017**

Score Completed Rounds + Reps and record barbell weight.


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com