Thursday's WOD - 9/13/2018


Skill:

4x5 - Tempo High Bar Back Squat Review @ Bar weight

Strength:

Back 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.

6x3@80%ww

WOD:

“Squat a Ton and Run”

4RFT:

Squat 1 Metric Ton (Cumulative) @50-60%/ 1-2 UB Rds

400m Run

1 Ton = 2240 pounds. Complete the following reps per round with the weights listed:

  • 275 lbs = 8 reps

  • 245 lbs = 9 reps

  • 225 lbs = 10 reps

  • 205 lbs = 11 reps

  • 185 lbs = 12 reps

  • 155 lbs = 15 reps

  • 135 lbs = 17 reps

  • 115 lbs = 20 reps

  • 95 lbs = 24 reps

  • 75 lbs = 30 reps

  • 55 lbs = 40 reps

NOTES: Score Time and Back Squat weight. Athletes should choose a weight they can move well and utilize good technique at full range of motion. Starting weight should be approximately 50-60% of the athlete's 1 rep max to where they complete the first few rounds of back squat without having to rack the bar. Recent on ramp grads or athletes still developing their squat may scale to a front squat, goblet squat, or air squats. This will be from the rack so each athlete will need a back squat station. Larger classes that run short on racks may utilize the Jerk Blocks or the Yokes (shorter athletes) as squat stations.


SCALED:

4RFT:

25 Front Squat / Goblet Squat / Air Squats @ light to moderate weight

400m Run

**Repeat from July 21, 2018**

Accessory Work:

Every 2 min x 5 sets (10 minutes)

7x TnG Power Cleans


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com