Monday's WOD


Skill:

Burgener Warm up for Clean + Complex Review


Strength:

EMOM x9 - Power Clean

2x UB Power Cleans

**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging 2-rep Power Clean weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning.


WOD:

8 min AMRAP:

5 Burpee Box Jump Overs / Step-up & Overs 24/20”

1 Power Cleans @70-80% / 3-5 UB Reps (185/125)


5 Burpee Box Jump Overs / Step-up & Overs

2 Power Cleans


5 Burpee Box Jump Overs / Step-up & Overs

3 Power Cleans and so on until time expires…


@Home / Scaled option:


8 min AMRAP:

5 Burpee Box Jump Overs

2 (1R/L) Hang KB/DB Clean (50-53/30-35)


5 Burpee Box Jump Overs

4 (2R/L) Hang KB/DB Clean


5 Burpee Box Jump Overs

6 (3R/L) 1-Arm Hang KB/DB Clean and so on until time expires...


NOTES: Score Completed Rounds + Reps and record Power Clean weight. The Power Clean weight should be challenging for experienced athletes to where it would be difficult to perform more than a few UB Rounds. Athletes will have the option of either jumping or stepping over the box, both may be performed as prescribed for this workout.


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com