Thursday’s WOD


Skill:


Burgener Warm up for Clean + Complex Review 


Strength:


e90s x7 - Squat Clean Complex

1x Squat Clean + 1x Mid-Hang Squat Clean + 1x Front Squat 

Mid-Hang = Mid Thigh 

**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging complex weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning. 


WOD:


3RFT:

15 Toes to Bar / Knees to Chest / Scaled variation 

10 Bar Facing Burpees over Bar

5 Hang Squat Cleans @55-65% / 3-5 UB Reps (155/105)


@Home / Scaled option:


3RFT:

15 Sit-ups  

10 Burpees 

6 (3R/L) 1-Arm DB/KB Clean + Goblet Squat (50-53-30-35) 


NOTES: Score Time and record squat clean weight. The Hang Squat Clean weight should be challenging for experienced athletes. 


Accessory Work:


12 min AMRAP:

250/200m Strapless Row

100m Double KB/DB Farmer’s Carry (53/35) 


NOTES: Record Completed Rounds + Reps. 



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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com