Monday’s WOD - 9/16/2019


Skill:

Burgener Warm up for Snatch + Complex Review


3x - Snatch Segment Deadlift- w/ PVC (Rd 1) & Bar (Rd 2)


Strength:

e90s x7 - Squat Snatch (singles)

Rd 1-3: 3x Squat Snatch @40-50%

Rd 4-5: 2x Squat Snatch

Rd 6-7: 1x Squat Snatch @90-100%

**Beginning at a moderate weight (40-50%), athletes will build gradually in weight toward a heavy Squat Snatch single for the day. Recent foundations grads may work from the hang and should stay at lighter weights for technique development.


WOD:

11 min AMRAP:

800m Run / 1000/800m Row / 2/1.6 Km Assault Bike (Athlete’s Choice)

5 C2B Pull-ups

1 Squat Snatch @45-55% (155/105)...(Rd 1)

5 C2B Pull-ups

2 Squat Snatch…(Rd 2)

5 C2B Pull-ups

3 Squat Snatch adding +1 rep each round until time expires…(Rd 3, 3tc)

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com