Thursday’s @home edition


Skill:

4x3 - Double DB/KB Split Jerk

**Athletes will clean double DB/KB’s to a good front rack position and perform 3x split jerks, fully recovering the feet before lowering the weight. Athletes with only one DB/KB may perform 3 reps right and left.

Strength:

EMOM x8:

3x Barbell Hang Clean + Split Jerks

**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging 3-rep Hang Clean & Jerk weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good posting.


@Home / No Barbell Option:

EMOM x8:

3x Double DB/KB Hang Clean + Split Jerks

**Building gradually in weight (See website for demo videos and modification options)

Athletes w/ only 1x DB/KB may alternate hands after each min for a total of 4 rounds right and 4 rounds left.


WOD:

6RFT:

200m Sprint

6 Barbell Hang Clean + Split Jerk @55-65% / 2-3 UB Rds(155/105)

@Home / No Barbell Option:

6RFT:

200m Sprint

6 Double DB/KB Hang Clean + Split Jerk (50-53/30-35)


NOTES: Score Time and record weight. If athletes only have one DB/KB, they may switch hands after each round, performing 3 rounds right and 3 rounds left for a total of 6 rounds. The prescribed movement for this workout is split jerk, push jerk and push press are both scaling options.


Accessory Work:

Midline Accessory Work:

5Rds

10 Lemon Squeezes

20sec Hollow Hold

Rest 1 min b/t rds


NOTES: Link- https://www.bing.com/videos/search?q=lemon+squeeze+active+life&docid=608001235160467489&mid=9F249F95800B2C3B53A19F249F95800B2C3B53A1&view=detail&FORM=VIRE

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com