Tuesday’s WOD


Skill:


3x10 - Front Squat + Review @moderate weight 


Strength:


6 of 12: 20 REP Back Squat

  • 3x5 - warm up sets, gradually building to starting weight then:

  • 20 UB Back Squats +5# from last session

**Athletes will add 5 pounds to their last 20-rep back squat weight (55-65%[3RM] or 50-60%[1RM]). They will then perform 20 UB high bar back squats at this weight, no racking the bar. This program will run 2x per week for the next 6 weeks and athletes will be adding 5# each squat session. If an athlete missed a squat session, they should still only go up 5# and not try “catching up” by adding more weight.  If there are any close fails on the 20-rep, athletes will repeat the same weight during the next squat session. 


WOD:


For Time:

30/24 Cal Row

15 Wall Balls @20/14

5 Front Squats @55-65% (165/110)


30/24 Cal Row

15 Wall Balls

4 Front Squats @55-65% 


30/24 Cal Row

15 Wall Balls

3, 2, 1 Front Squats @55-65% and so on -1 Front Squat each round 


**Repeat from Sept 19, 2019**


NOTES: Score Time and record Front Squat weight. The front squat weight should be on the challenging side for experienced athletes. 



Accessory Work:


5RFT:

15/12 Cal Bike

60 sec Bearhug Sandbag Hold (150/100)

5 Bench Press @50-60% (185/105)


NOTES: Score Time and record bench press weight. Athletes will utilize the strongman sandbags for this accessory workout or may modify this to zercher hold in the front rack a different style of sandbag. 

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com