Tuesday's WOD - 10/2/2018


Skill:

4x10 (5R/L) - 1-Arm KB Thruster

**These are single arm KB thrusters, athletes start with a solid KB rack position then thruster the KB directly overhead. They will perform 5 right followed by 5 left.

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.

1x3@85%ww

1x2@90%ww

1x1@95%ww

1xAMRAP@85%ww

REST >90 sec between efforts

WOD:

7RFT:

10 1-Arm KB Thruster (5R/L) @53/35 / 3-4 UB Rds

15 Box Jump Overs @24/20

Accessory Work:

Every :90 x 8 sets (12 min)

3x TnG Power Cleans + 2x Push Jerks


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

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