Tuesday’s WOD


Skill:

4x10 (5R/L) - Seated 1-Arm DB/KB Z-Press

**Athletes will place a KB or DB in a solid rack position. While staying upright and avoiding leaning back they will press the KB to a locked out overhead position.



Strength:

Push Press

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.

4x6@65%


WOD:


For Time:

1000/800m Row

30 Shoulder to Overhead @50-60% / 8-10 UB reps (135/95)

800m Run


SCALED option:

For Time:

500/400m Row

30 (15R/L) Shoulder to Overhead (50-53/30-35)

400m Run


@Home option:

For Time:

1000/800m Row

30 (15R/L) 1-Arm DB/KB Shoulder to Overhead @50-60% / 8-10 UB reps (135/95)

800m Run


NOTES: Score Time and record barbell weight. The 800m route may be performed to the cigar shop parking lot and back or as 2x 400m runs with athletes returning to the garage door after the first 400m run. Please caution athletes not to run through the Siegel's lot during business hours. (9a-5p).  

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com