Thursday’s WOD - 8/1/2019


Skill:

Overhead Squat Progression & Review

Strength:

Pause 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.

6x3@65%ww **3 sec pause**


WOD:

20 min AMRAP:

50 Double Unders

40 Wall Balls @20/14

30 Toes to Bar / Scaled variation

20 Overhead Squats @30-40% / 8-10 UB Reps (95/65)

10 Bar Facing Burpees over bar


SCALED:

12 min AMRAP:

25 Double Unders / 50 Singles

20 Wall Balls

15 Toes to Bar / Scared Variation

10 Overhead Squats / Front Squats / HB Back Squat

5 Bar Facing Burpees over bar

Accessory Work:

Core:

10 min AMRAP

20 Alt WB Russian Twists @ 14/10

20sec R/L Side Plank

15 Ab Mat Sit-ups OR GHD Sit-ups

49 views
  • SugarWOD
  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon

CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com