Monday's WOD - 8/5/2019


Skill:

Burgener Warm up for Snatch + Complex Review


Strength:

e90s x6 - High Hang Power Snatch (upper thigh)

Rd 1-2: 9 High Hang Power Snatch @20-30%

Rd 3-4: 6 High Hang Power Snatch

Rd 5-6: 3 High Hang Power Snatch @70-75%

**Starting at a light weight, athletes will build gradually in weight toward a moderately challenging 3-rep high hang snatch. The proper high hang position will include a short 2-3 in dip/drive, vertical torso, shoulders behind the bar, and weight in the heels.


WOD:

4RFT:

15/12 Cal Row

9 C2B Pull-ups / Pull-ups / Seated Pull-up / Ring Row

15 Hang Power Snatches @20-30% / 8-10 UB Reps (75/55)

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com