Thursday’s @home edition


Skill:

3x10 - KB/DB Swing to Goblet Squat w/ Kettlebell or Dumbbell

Strength:

Back Squat

Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

4x5@75%ww


@Home / No Barbell Option:

4x10 - Goblet Squat / Double KB/DB Goblet Squat


WOD:

For Time:

1 min AMRAP x7 Rounds Work/Rest:

7 Burpees to 6” Target

Max Effort Hang Squat Cleans (95/65) in any remaining time…

**REST 1 MIN AFTER EACH ROUND**


@Home Option:

For Time:

1 min AMRAP x7 Rounds Work/Rest:

7 Burpees to 6” Target

Max Effort KB/DB Swing to Goblet Squat (50-53/30-35) in any remaining time…

**REST 1 MIN AFTER EACH ROUND**


NOTES: Score Total Reps and record BB/DB/KB weight. After the burpees, athletes should have about 30 sec each round to complete ME Squat Cleans or KBS to Goblet Squats. If athletes are having difficulty making it back to their weight in time (15 sec or less), they may reduce the number of burpees.


Accessory Work:

Midline Work

3Rds

Max Hollow Rocks

30sec Elbow Plank

Max Superman Rock

30sec Elbow Plank

Rest 1 min b/t rds

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com