Monday’s WOD


Skill:


Burgener Warm up for Snatch + Complex Review


Strength:


e90s x6 - Power Snatch

Rd 1-2: 9 UB Power Snatch

Rd 3-4: 7 UB Power Snatch

Rd 5-6: 5 UB Power Snatch

**Beginning at a light weight (20-30%), athletes will build up to a challenging 5-rep UB Power Snatch weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning.


WOD:


12 min AMRAP:

200m Sprint

6 C2B Pull-ups / Pull-ups / Seated Pull-ups / Ring Rows

9 Power Snatch @20-30% / 2-3 UB Rds (75/55)


@Home / Scaled option:


12 min AMRAP:

200m Sprint

6 C2B Pull-ups / Body Rows / 1-Arm DB/KB Row (3R/L)

10 (5R/L) 1-Arm KB/DB Power Snatch


NOTES: Score Time and record bar weight. The power snatch weight should be light and not a limiting factor in early rounds.



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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com