Tuesday's WOD


Skill:

4x5 - Pause Zombie Front Squat @ w/ BAR


Strength:

Back Squat

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.

1x5@70%ww

1x3@80%ww

1x1-3@90%ww (no AMRAP)

REST

1xAMRAP@75%ww (deload set)


NOTES: Athletes should push themselves on the deload AMRAP set, as long as the reps are good quality, try for 10-15 reps!



WOD:


3 min AMRAP x5 Rounds:

15 Air Squats

9 Pull-ups / Seated Pull-ups / Ring Rows

Max Effort Row for Calories in any remaining time


**REST 1 min b/t efforts**


@Home version:

3 min AMRAP x5 Rounds:

15 Air Squats

9 Pull-ups / Seated Pull-ups / Ring Rows

Max Effort 10m Sprints (back and forth) in any remaining time


**REST 1 min b/t efforts**


NOTES: Score Total Calories, roll over calories will count toward the score. Please remind athletes to maintain good standards on their gymnastics movements!


Accessory Work:


5x10 - Landmine Press

https://barbend.com/landmine-press/


**Superset**


4x10 - Alt. Windshield Washers

https://youtu.be/MNr9N_0yEts


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com