Monday’s WOD


Skill:


Burgener Warm up for Snatch + Complex Review 


Strength:


e90s x7 - Power Snatch (singles)

3x Power Snatch

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


WOD:


15 min AMRAP:

500/400m Row

9 C2B Pull-ups / Pull-ups / Seated Pull-ups 

3 Power Snatch @55-65% / 2-3 UB Reps (155/105)


@Home / Scaled option:

15 min AMRAP:

500/400m Row

9 C2B Pull-ups / Pull-ups / Inverted Row / 1-Arm DB Row (5R/L)

4 (2R/L) 1-Arm DB/KB Power Snatch (50-53/30-35)


NOTES: Score Completed Rounds + Reps and record power snatch weight. The Power Snatch weight should be challenging for experienced athletes to where it would be difficult to perform UB 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