Thursday’s WOD


Skill:


Burgener Warm up for Snatch + Complex Review 


Strength:


e90s x7 - 2 Position Squat Snatch

1x Squat Snatch + 1x Low Hang Squat Snatch 

Low Hang = Just Below Knee

**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging 2-position squat snatch. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning. The below knee hang position is good for practicing and reinforcing proper posture and balance in the snatch as the bar is passing the knee. Athletes that hit the knees, push the knees too far back, or initiate the second pull too early will usually find this variation helpful.


WOD:


For Time:

Buy-in: 800m Run / 1000/800m Row / 2/1.6 Km Bike

4 Rounds:

25 Plate AbMat Sit-ups

5 Hang Squat Snatch @50-60% / 3-4 UB Rds (115/75)



Accessory Work:


5RFT:

15/12 Cal Bike 

10 Alt. Pistols (aka 1-leg Squat) or 20 High Box Step-ups

5 Deadlifts @40-50% (225/155)



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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com