Thursday’s WOD - 8/29/2019


Skill:

Bar Muscle up / Jumping Pull up Progression

4x 1-5 - Bar Muscle up / C2B Pull up / Pull up / Jumping C2B Pull up / Jumping Pull up


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.

5x3@70%ww **3 sec pause**


WOD:

11 min AMRAP:

24 Double Unders / 48 Singles

12 Wall Balls @20/14

1 Bar Muscle ups / C2B Pull-up / Pull-up / Jumping C2B Pull-up, etc.

24 Double Unders

12 Wall Balls

2 Bar Muscle ups

24 Double Unders

12 Wall Balls

3 Bar Muscle ups and so on until time expires...


Accessory Work:

Every 90sec x 6 sets

1x Power Clean + 3x Push Press @ 70% 1RM PP

74 views
  • YouTube
  • SugarWOD
  • Facebook Social Icon
  • Instagram

CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com