Tuesday's WOD - 12/10/2019


Skill:

4x10 (5R/L) 1-Arm KB Thrusters

**Athletes will complete 5 kettlebell thrusters right then left and build over the course of their sets to find a challenging wait for the workout.


Strength:

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.

4x4@80%ww

1x4+AMRAP@80%ww


WOD:

11 min AMRAP:

8x 10m Sprints

10 (5R/L) 1-Arm KB Thrusters @53/35

**REST 30 sec between Rounds**


Accessory Work:

Row Conditioning

Every 3 min x 5 sets (15 min)

500m Row @ increasing pace each set

NOTES: Goal is to increase speed each 500m. Record splits for each round.

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

CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com