Thursday’s WOD


Skill:


Burgener Warm up for Hang Squat Snatch + Complex Review


Strength:


e90s x7 - Hang Squat Snatch

Rd 1-2: 5x UB Hang Squat Snatch

Rd 3-4: 4x UB Hang Squat Snatch

Rd 5-7: 3x UB Hang Squat Snatch

**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging 3-rep Hang Squat Snatch weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good position. Segmenting this movement into a Hang Power Snatch + OHS combo is also an option for athletes still developing this movement.


WOD:


15 min AMRAP:

200m Run

15 Wall Balls (20/14)

5 Hang Squat Snatch @45-55% / 3-4 UB Rds (95/65)


@Home Option:


15 min AMRAP:

200m Run

15 Goblet Squats (30-35/20-26)

6 (3R/L) Hang Squat Snatch (30-35/20-26)


NOTES: Score Time and record Hang Squat Snatch weight. The Hang Squat Snatch load should be at a light to moderate and not a limiting factor for athletes in early rounds.


Accessory Work:


Mobility / Pre-hab Segment:

4 x 7R/7L Kettlebell Bottoms-Up press

***Use light to moderate KB weight. Firmly gripping handle in the MIDDLE and strict pressing from shoulder to overhead. Accent and decent should be done under control.

5 x 10-12 Scapula Pull-ups

***Hanging from the rig in a pull-up position, overhand grip, thumbs wrapped, contract shoulder blades together while keeping a solid hollow body.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com