Monday’s WOD


Skill:


Thruster Progression w/ PVC/Barbell + Complex Review


Strength:


12 of 12: 20 REP Back Squat - LAST DAY of 20-rep Back Squat!

  • 3x5 - warm up sets, gradually building to starting weight then:

  • 20 UB Back Squats +5# from last session

**Athletes will add 5 pounds to their last 20-rep back squat weight (55-65%[3RM] or 50-60%[1RM]). They will then perform 20 UB high bar back squats at this weight, no racking the bar. If an athlete missed a squat session, they should still only go up 5# and not try “catching up” by adding more weight. If there are any close fails on the 20-rep, athletes will repeat the same weight during the next squat session. Other options if athletes are borderline on continuing to add weight include adding only 2-2.5# or no weight for a squat secession or performing the 20-rep as 2x10 breaking it in half.  


WOD:


For Time:

30/24 Cal Row 

15 Pull-ups / Seated Pull-ups / Ring Rows / Combo

15 Thrusters @40-50% / 6-8 UB Reps (115/75)


30/24 Cal Row 

15 Pull-ups / Seated Pull-ups / Ring Rows / Combo

12 Thrusters


30/24 Cal Row 

15 Pull-ups / Seated Pull-ups / Ring Rows / Combo

9 Thrusters

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com