Tuesday’s WOD - 12/17/2019


Welcome all our new Foundation Grads! If you see a new face in class tomorrow introduce yourself.

Skill:

Burgener Warm up for Clean + Complex Review

Strength:

e90s x7 - Squat Clean Complex

1x Squat Clean + 2x Low Hang Squat Clean

Low Hang = Top of the Knee

Beginning at a light to moderate weight (30-40%), athletes will build up to a heavy complex weight. Athletes still developing this movement should stay at lighter bar loads focusing on technique and maintaining good posting.


WOD:

For Time:

SPRINT (athlete’s choice): 400m Sprint / 1 / .8 Km Assault Bike / 500/400m Row / 100 Double Unders

then:

15-12-9-6-3

Hang Squat Clean @45-55% / 6-8 UB Reps (135/95)

Toes to Bar / Knee Raises / Toes to Post


Accessory Work:

4 Sets

12 (6R/L) Alt DB Goblet Reverse Lunges @ 50/35

Rest 30sec

40sec DB Wall-sit

Rest 1 min

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com