Monday’s WOD - 6/17/2019


Skill:

2x3 - clean segment deadlift w/ 2-3 sec pause @

Strength:

EMOM x9 - Squat Clean (singles)

Rd 1-3: 3x Squat Cleans

Rd 4-6: 2x Squat Cleans

Rd 7-9: 1x Squat Clean

**Beginning at a light to moderate weight (30-40%), athletes will build up to a heavy single for the day. All reps should be performed as singles, dropping then resetting off the floor for each rep. Athletes still developing this movement may work from the hang position and should stay at lighter bar loads focusing on technique and maintaining good posting.

WOD:

4RFT:

10 Toes to Bar / Scaled Variation

7 Squat Cleans @55-65% / 3-5 UB Reps (155/105)

500/400m Row

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com