Monday's WOD - 7/22/2019


Skill:

Burgener Warm up for Snatch + Complex Review

Strength:

EMOM x9 - Squat Snatch

2x UB Squat Snatch

**Beginning at a light to moderate weight (20-30%), athletes will gradually build in weight to a challenging 2-rep Squat Snatch. All sets should be performed UB or “touch and go” off the floor. Recent foundations grads or athletes still developing this movement may work from the hang position and should stay at light to moderate loads focusing on good technique.

WOD:

For Time:

1 / .8 Km Assault Bike

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

6 Squat Snatch @60-70% / 2-3 UB Reps (155/105)

500/400m Row

12 C2B Pull-ups

6 Squat Snatch

400m Run

12 C2B Pull-ups

6 Squat Snatch


**Athletes may start on the assault bike, rower, or with running**

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com