Tuesday’s WOD


Skill:


Burgener Warm up for Snatch + Complex Review 


Strength:


e90s x7 - Squat Snatch (singles)

Rd 1-2: 3x Squat Snatch 

Rd 3-4: 2x Squat Snatch

Rd 5-7: 1x Squat Snatch

**Beginning at a light to moderate weight (30-40%), athletes will build up to a heavy 1-rep Squat Snatch weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning. 


WOD:


On an 11 min Clock:

Part A:

3 Rounds:

50 Double Unders / 100 Singles

10 Bar Facing Burpees


**REST 2 min**


Part B:

AMRAP in remaining Time:

1 Bar Facing Burpee

1 Squat Snatch @55-65% / 3-5 UB Reps (135/95)


2 Bar Facing Burpee

2 Squat Snatch


3 Bar Facing Burpee

3 Squat Snatch and so on adding +1-rep until time expires…


@Home / Scaled option:


On an 11 min Clock:

Part A:

3 Rounds:

50 Double Unders / 100 Singles

10 Burpees


**REST 2 min**


Part B:

AMRAP in remaining Time:

1 Bar Facing Burpee

2 (1R/L) 1-Arm KB Snatch + OHS (30-35/20-26)...(Rd 1)


2 Bar Facing Burpee

4 (2R/L) 1-Arm KB Snatch + OHS


3 Bar Facing Burpee

6 (3R/L) 1-Arm KB Snatch + OHS and so on adding +2-rep until time expires…(Rd 3)


NOTES: Score Completed Rounds + Reps Part B only, do not include Part A in rounds/rep count. 


Accessory Work:


5RFT:

20/15 Cal Bike

12 Barbell Bench Press @(bw/.75bw)


NOTES: Score Time and record bench press weight. Bench Press weight should be at a moderate weight and approx bodyweight for men, .75bw for ladies. 

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com