Monday’s WOD


Skill:


Burgener Warm up for Clean + Complex Review

  • Work into first stages of burgener WU w/ PVC and empty barbell

  • 2x5 - Clean Segment Deadlift w/ 2-3 sec Pause @

  • 1” above mid shin start position

  • Just above knee

  • High Hang w/ vertical torso

  • Stand & Reset




Strength:


EMOM x9:

3x Power Cleans (singles)

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



WOD:


For Time:

30/24 Cal Row

15 Power Cleans @60-70% / 3-5 UB Reps (185/125)


30/24 Cal Row

12 Power Cleans


30/24 Cal Row

9 Power Cleans


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

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com