Tuesday’s WOD


Skill:


Skill Transfer Series w/ PVC then BAR


Strength:


e90s x7 - OHS Complex

From the Rack: 1x Snatch Balance + 1x Overhead Squat 

**Beginning at a light weight (20-30% best squat snatch), athletes will build up to a moderately challenging weight, not a max, focusing on good technique and position. Athletes still developing these movements should stay at lighter bar loads. 


WOD:


For Time:

Buy in: 400m Sprint 

15-12-9-6-3

Toes to Bar / Knees to Chest / Toes to Post 

Overhead Squat @40-50% / 8-10 UB Reps (115/75)


NOTES: Score Time and record OHS weight. The OHS weight should be at a moderate weight and not a limiting factor in early rounds. 


Accessory Work:


15 min AMRAP:

5 Strict Pull-ups / Pull-up variation 

10 Bench Press (bw/.75bw) or Deficit Push-ups (45/25)

15/12 Cal Bike

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com