Thursday's WOD


Skill:


3 Rounds - 10x Double Russian KBS

**Same mechanics as 1-Arm Swing, but slightly wider legs and athlete must get the knees out of the way during the backswing. The bells should be canted slightly as they travel between the legs (thumbs should lead the way) to allow enough room for the KB’s to safely pass through. Athletes may also need to use a heavier / more aggressive hip hinge than normal due to the increased weight. Athletes may scale to a single KB if they are still developing their KB swing mechanics.


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.

5x3@85%ww


WOD:


12 min AMRAP:

30 Plate AbMat Sit-ups

20 Wall Balls (20/14)

10 Double Russian KBS (2x53’s / 2x35’s)


Accessory Work:


For Time:

12-10-8-6-4-2

Lateral Burpees over Barbell

Overhead Squats @55-65% / 8-10 UB Reps (95/65)

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com