Tuesday's WOD


Skill:


4x10 - Crush Press Sit-up


Strength:


Deadlift

+5-10# to Working Weight / Training Max

Working Weight / Training Max @90% [1RM] or @100% [3RM]. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

2x5@75%ww

1x5@85%ww


WOD:


2 min AMRAP x6 Rounds

9 American KBS (53/35)

6 Deadlifts @30-40% / 3-4 UB Rds (155/105)

3 Bar Facing Burpees over Bar


**REST 1 MIN B/T EFFORTS**


@Home Option:


2 min AMRAP x6 Rounds

9 American KBS or Russian DB Swings (50-53/30-35)

6 Double DB/KB Deadlifts

3 Burpees


**REST 1 MIN B/T EFFORTS**


NOTES: Score Total Completed Rounds + Reps. This will be scored like “The Chief” and athletes will keep a running total of their rounds and and reps (e.g. Rd 1: 2 Rds + 3 DL, REST then begin Rd 2 w/ 4th DL).


Accessory Work:


5x10 - GHD Hip Extension

https://youtu.be/-FRYZjXMHkA


**Superset**


4x10 (5R/L) - Front Rack Box Step-up

https://youtu.be/VFXG4ptR_tg


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com