Tuesday's WOD


Upcoming Events:

Bring A Friend - October 24th 8am or 9:30am

Friday Fright Night - Halloween Party - October 30th 5:30pm

On-Ramp - November 2nd 6:00am or 6:00pm

In-House Competition - November 14th - SIGN UP HERE


Skill:


Burgener Warm up for Snatch + Complex Review


Strength:


e90s x6 - High Hang Power Snatch (aka Dip Power Snatch)

Rd 1-2: 9x High Hang Power Snatch

Rd 3-4: 6x High Hang Power Snatch

Rd 5-6: 3x High Hang Power Snatch

High Hang = Upper thigh w/ slight bend in knees / hips

**Starting at a light weight (20-30%), athletes will gradually build to a moderate weight for this complex, NOT a max. This Snatch complex will be performed from the high hang w/ an emphasis on leg extension, keeping the bar close, and an aggressive turn over. Overloading this complex will result in an improper hang position and push athletes to mid-thigh. Scaled athletes still developing this movement should stay light weight focusing on good technique and position.


WOD:


12 min AMRAP:

9 Plate AbMat Sit-ups

6 Hang Power Snatches @30-40% (75/55)

3 Burpee to 6” Target


**REST 30 sec after each Round**



Accessory Work:


3 Rounds:

60 sec Sandbag Hold (150/100)

https://youtu.be/k02fbB-93RU

60 sec AMRAP Wall Walks / Wall Walk variation

120 sec REST


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com