Monday's WOD



Skill:


Thruster Progression w/ PVC/Barbell + Complex Review

  • Pause Front Squat

  • Front Squat + Bar Pop Off

  • Push Press from Squat Stance / Receiving position

  • Full Thruster


Strength:


e90s x7 - Thruster

Rd 1-2: 9 UB Thrusters

Rd 3-4: 6 UB Thrusters

Rd 5-7: 3 UB Thrusters

**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging 3-rep Thruster weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning.


WOD:


For Time:

50/40 Cal Row

30 Thrusters @50-60% / 8-10 UB Reps (115/75)

30 C2B Pull-ups


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com