Wednesday’s @home edition


3x7 - Burpee Box Jumps over / Step-up and overs (See website for demo video)

**Athletes have the option of jumping or stepping up and over the box as long as both feet are established on top of the box prior to hoping or stepping off the opposite side. There is no hip extension requirement at the top of the box.


EMOM x10 - Power Snatch

3x Power Snatch

**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging 3-rep Power Snatch weight from the floor. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good posting.

@Home / No Barbell Option:

EMOM x10 - 1-Arm Dead KB/DB Snatch (each rep from the floor)

Even min: 3 Dead KB/DB Snatches RIGHT

Odd min: 3 Dead KB/DB Snatches LEFT

**Building gradually in weight (See website for demo videos and modification options)



7 Burpee Box Jumps over or Step-up and Overs (24/20)

10 Barbell Power Snatches @40-50% (95/65)

@Home / No Barbell Option:


7 Burpee Box Jumps over or Step-up and Overs (24/20-ish)

10 Alt. 1-Arm Dead KB/DB Power Snatches (50-53/30-35)

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715