Tuesday's WOD - 4/16/2019

Skill:

Burgener Warm up for Snatch + Complex Review


3x - Snatch Segment Deadlift


Strength:

EMOM x9 - Power Snatch

2x Power Snatch (singles)

**Starting at a light to moderate weight (30-40%), athletes will gradually build up to a challenging/heavy 2-rep Power Snatch weight. This will be performed with singles so athletes can drop and reset from a good start position for each rep. Recent foundations grads may work from the hang and should stay at light to moderate loads foucing on good technique.


WOD:

8 min AMRAP:

30 Double Unders

1 Power Snatch @40-50% 3-5 UB Reps (135/95)

30 Double Unders

2 Power Snatch

30 Double Unders

3 Power Snatch and so on until time expires…


Accessory Work:

4 Sets (not for time)

15 GHD Hip Extensions

20/15 Calorie Ski

8 Bent-over Barbell Row @ mod-challenging

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com