Friday's WOD - 9/7/2018


Skill:

Skill Transfer Series + Complex Review

Strength:

From the Rack - e90s x7

1x Snatch Grip Push Press + 2x Pause OHS @3 sec + 1x OHS (no pause)

**Beginning at a light to moderate weight (20-30%), athletes will gradually work up in load from the floor to a moderately challenging weight where they can maintain good position. Athletes will perform a 1x Sn Grip PP, followed by 2x Pause OHS @3 seconds in the bottom of the squat, then 1x OHS w/ no pause. They will be limited by what they can push press overhead from behind the neck as well as pause OHS. Athletes will be able to lower the weight back down behind the neck at lighter weights but may drop and reset at heavier loads.

WOD:

For Time:

800m Run

40 C2B Pull-ups / Pull-up / Seated Pull-up / Ring Row

20 Overhead Squats @60-70% / 3-5 UB Reps (155/105)


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com