Thursday’s WOD


Skill:


2x6 - (3R/L) 1-Arm DB Devil Press


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.

1x3@70%ww

1x3@80%ww

1x3@90%ww (no AMRAP)

REST

1xAMRAP@70%ww (deload set)


WOD:


14 min AMRAP:

400m Run

30 Wall Balls (20/14)

20 Toes to Bar / T2B variation 

10 (5R/L) 1-Arm DB Devil Press (50/35)


@Home / Scaled option:


14 min AMRAP:

400m Run

30 DB Goblet Squats (30-35/20-26)

20 Sit-ups 

10 (5R/L) 1-Arm Devil Press (50/35)


NOTES: Score Completed Rounds + Reps and record WB/DB weight. The Devil Press will be performed 5R then 5L and does not need to be alternating. 


Accessory Work:


Mobility / Pre-Hab (Levi)


Conditioning Option:


7 min AMRAP: 

12 Sumo KB Deadlifts (50-53/30-35)

9 Russian KB Swings

6 (3R/L) 1-Arm KB Thrusters 


NOTES: Score Completed Rounds + Reps and record KB weight.  

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com