Thursday's WOD



Skill:


Burgener Warm up for Snatch + Complex Review


Strength:


EMOM x8 - Squat Snatch + Pause Overhead Squat

1x Squat Snatch + 1x Pause Overhead Squat **3 sec Pause**

**Beginning at a moderate weight (40-50%), athletes will build up to a challenging complex weight including a 3 sec pause in the bottom of the OHS. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning.


WOD:


For Time:


Part A:

3 Rounds:

8 Burpees to 6” Target

10 Overhead Squats @40-50% / 2-3 UB Rds (95/65)


Part B:

3 Rounds:

15 Toes to Bar

5 Squat Snatch @60-70% / 3-5 UB Reps (135/95)


Accessory Work:


For Time:

10-9-8-6-5-4-3-2-1

GHD Sit-ups or AbMat Sit-ups

Wall Balls

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com