Monday's WOD - Honoring Veterans Day - 11/12/2018



Skill:

Med-Ball Clean Progression

Athletes will then finish w/ 2x10 Full Med-Ball Clean @ moderate to challenging weight

Strength:

Deadlift

**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.

2x3@80%ww

1x3+AMRAP@90%ww

**Superset between DL sets**

3x5 - Front Squat @ moderately challenging weight (60-70%)

**Athletes will build to a moderately challenging FS weight between their deadlift sets. This may come from the floor or the rack using a seperate bar and should give athletes a good idea where they need to be weight wise for this hero workout.

WOD:

“Bell” - 20 min CAP

3RFT:

21 Deadlifts 10-15 UB Reps (185/125)

15 Pull-ups / Seated Pull-up / Ring Row

9 Front Squats @60-70% / 3-5 UB Reps (185/125)


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com