Wednesday’s WOD


Skill:


Burgener Warm up for Snatch + Complex Review


Strength:


EMOM x9 - Hang Power Snatch Complex

1x Low Hang Power Snatch + 2x High Hang Power Snatch

Low Hang = Top of the Knee / High Hang = Upper Thigh

Beginning at a light weight (20-30%), athletes will build up to a challenging complex weight. Athletes still developing this movement should stay at lighter bar loads focusing on technique and maintaining good positioning.


WOD:


10 min AMRAP:

100m Sprint

2 Hang Power Snatch @40-50% / 4-5 UB Rds (95/65)


200m Sprint

4 Hang Power Snatch


200m Sprint

6 Hang Power Snatch and so on adding +2-reps until time expires…


@Home / No Barbell Option:


10 min AMRAP:

100m Sprint

2 (1R/L) 1-Arm DB/KB Hang Power Snatch (50-53/30-35)


200m Sprint

4 (2R/L) 1-Arm DB/KB Hang Power Snatch


200m Sprint

6 (3R/L) 1-Arm DB/KB Hang Power Snatch and so on adding +2-reps until time expires…


NOTES: Score Time and record Hang Power Snatch weight. The Hang Power Snatch weight should be light and allow athletes to perform multiple UB reps. The 100m Sprint distance will be from the garage door to the trash bin and back.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com