Thursday's WOD - 12/13/2018


Skill:

3x15 @ 5 each - Segment Deadlift w/ Clean Grip @ light to moderate weight

5x DL @ Floor to Knee + 5x DL @ Knee to Open Hip + 5x Full Deadlifts

Strength:

Deadlift

+5-10# to Working Weight / Training Max

**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.

2x5@75%ww

1x5+AMRAP@85%ww

WOD:

8 min AMRAP:

3-6-9-12-15-18-21 and so on until time expires…

Deadlift @40-50% / 12-15 UB Reps (205/135)

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

Accessory Work:

Every 2 min x 7 sets (14 min)

2x Pause Front Squat + 1x Front Squat @ 70%ww


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com