Monday's WOD - 4/8/2019


Skill:

Burgener Warm up for Clean + Thruster/Complex Review

Strength:

e90s x7 - Squat Clean Thruster + Thruster (aka Cluster)

Rd 1-2: 2x Squat Clean Thruster + 3x UB Thrusters

Rd 3-4: 2x Squat Clean Thruster + 2x UB Thrusters

Rd 5-7: 2x Squat Clean Thruster + 1 Thruster

**Starting at a light to moderate weight (30-40%), athletes will build up to a challenging/heavy weight of this complex. The squat clean thruster must touch the floor between each rep. Athletes may drop from the top then reset or touch and go into the next thruster as long as they can maintain good position.

WOD:

For Time:

500/400m Row

15 Toes to Bar

15 Thrusters @60-70% / 3-5 UB Reps (135/95)

500/400m Row

15 Toes to Bar

10 Thrusters

500/400m Row

15 Toes to Bar

5 Thrusters


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com