Tuesday's WOD - 10/8/2019


Skill:

5x5 R/L - Single Arm KB Front Squat

***3 second pause at the bottom of each squat***


Strength:

Back Squat

1x5@65%ww

1x5@75%ww

1x5+AMRAP@85%ww

+5-10# to Working Weight / Training Max

**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.


WOD:

10 min AMRAP:

12 Wall Balls @20/14

9 American KBS @53/35

5 Pull-ups


Accessory Work:

Squat Snatch

3 @ 60%

2 @ 70%

2 @ 75%

3x2 @ 80%

Rest as needed b/t sets

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com