Thursday’s WOD 12/26/2019


5:30am and 9:00am (daycare provided)


Skill:

Burgner Warm up for Clean + Push Jerk & Complex Review

Strength:

EMOM x9 - Squat Clean + Jerk Complex

1x Squat Clean + Front Squat + Push Jerk

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

WOD:

15 min AMRAP:

50 Double Unders / 100 Singles

40 Wall Balls (20/14)

30 Toes to Bar / Scaled Variation

20 Squat Cleans @40-50% / 6-8 UB Reps (135/95)

10 Shoulder to Overhead…..(150/140 reps)


Accessory Work:

Every 2 min x 6 sets

3x Snatch-grip Behind the Neck Push Press + 3x Overhead Squats

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com