Thursday’s WOD - 4/4/2019


Skill: 3x3 - Deficit (approx 2-3”) Deadlift w/ RESET @ light to moderate weight (30-40%) Strength: Deadlift 3**-3**-2-2-1-1-1 **After working up to approx 70-80% athletes will build gradually toward a challenging/heavy 3-rep x2 from a deficit**, 2-rep x2 w/ no deficit, 1-rep x3 attempts w/ no deficit. Recent foundations grads may follow the same rep scheme format, but should work toward maintaining PERFECT technique on every lift with no misses. This will provide a conservative 3 rep weight / “max” they can use for building their lifts and quality technique in later strength work. WOD: For Time: 15**-12**-9**-6**3** Deadlift @55-65% / 8-10 UB Reps (255/170) Box Jump @24/20 **1 Rope Climb / ½ Rope Climb / 1x Lower + Raise AFTER each Round** Accessory Work: 4 Sets 5x Bench Press @ 60-70% Rest :45 8-10 Strict Pull-ups Rest :45 8-10 HSPUs Rest :90 


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CrossFit High Bar

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