Monday's WOD


Skill:


Burgener Warm up for Snatch + Complex Review


Strength:


EMOMx8 - Squat Snatch (singles):

2x Squat Snatch


Scaled:

2x Hang Power Snatch + OHS

**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging/heavy Squat Snatch weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning. This may also be scaled to a Hang Power Snatch + OHS combo for recent foundations grads.


WOD:


3RFT:

400m Run

7 Squat Snatch @55-65% / 3-5 UB Reps (135/95)


@Home version:

3RFT:

400m Run

8 (4R/L) 1-Arm KB/DB Snatch + Overhead Squat (50-53/30/35)


NOTES: Score Time and record Squat Snatch weight. The Squat Snatch weight should be challenging for experienced athletes.


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com