Friday's WOD - Have you signed up for the OPEN?



Skill:

Bent Leg Hollow Body Hold - 40 sec WORK / 20 sec REST x6 Cycles

Burgener Warm up for Snatch + Complex Review

Strength:

e90s x6

Rd 1-2: 10 UB Power Snatch

Rd 3-4: 7 UB Power Snatch

Rd 5-6: 5 UB Power Snatch

**Starting at a light weight (30-40%), athletes will build to a moderately challenging weight (not a max) for this complex. The goal is to cycle the Power Snatches as quickly as they can with good technique. Athletes should keep their hands on the bar for the duration of the lift and work on properly cycling the barbell. Recent on ramp grads or athletes still developing their technique may work at light to moderate weight from the hang position.

WOD:

“14.1 / 11.1”

10 min AMRAP:

30 Double Unders / 60 Singles

15 Power Snatches @30-40% / 8-10 UB Reps (75/55)


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com