Monday’s WOD


Skill:


Burgener Warm up for Snatch + Complex Review


Strength:


e90s x8 - Power Snatch (singles)

Rd 1-3: 3x Power Snatch

Rd 4-6: 2x Power Snatch

Rd 7-8: 1x Power Snatch

**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging 1-rep Power Snatch weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good posting.


WOD:


15 min AMRAP:

15/12 Cal Row

9 Push-ups

3 Power Snatch @50-60% / 2-3 UB Rds (115/75)


@Home / No Barbell Option:


15 min AMRAP:

45 sec effort: 15/12 Cal Row / 200m Sprint / .5/.4 Bike / Jump Rope, etc

9 Push-ups

4 (2R/L) DB/KB Power Snatch (50-53/30-35)


NOTES: Score Time and record Power Snatch weight. The Power Snatch weight should be challenging for experienced athletes to where it would be difficult for touch and go reps for more than a few rounds.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com