Thursday’s WOD - 2/13/2020


Skill:

Rope Climb Review

Scaling options: ½ Rope Climb / 1x Lower + Raise

Lower + Raise

Leg Wrap

Foot Clamp

3x - Rope Climb ½ Rope Climb / 1x Lower + Raise

**Athletes will complete 3x of the most difficult Rope Climb variations they can complete.


Strength:

Push Press

+5-10# to Working Weight / Training Max

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

4x5@75%ww


WOD:

11 min AMRAP:

5 Lateral Burpees over DB

10 (5R/L) 1-Arm DB Hang Clean & Jerks (50/35)

1 Rope Climb / ½ Rope Climb / 1x Lower + Raise


Accessory Work:

Anaerobic Conditioning

10RFT:

10/7 Calorie Assault Bike Sprint

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