Wednesday’s WOD


Skill:


4x12 (6R/L) - 1-Arm Dumbbell Hang Clean & Jerks @ moderate weight 


Strength:


5 Rounds x50 FT - Clean Grip Overhead Barbell Carry

Athletes will clean & jerk (S2OH )a barbell overhead then walk 50 FT down the length of the rig. This overhead carry will be from a clean grip just outside the shoulders. Athletes may build in weight as they work toward a heavy OH carry. 



WOD:


2 min AMRAP x6 Rounds:

24 Doubles / 48 Singles

12 (6R/L) 1-Arm DB Clean & Jerks (50/35) 

Max Effort Cal Row


**REST 1 min after each round**


@Home / Scaled option:


2 min AMRAP x6 Rounds:

24 Doubles / 48 Singles

12 (6R/L) 1-Arm DB Clean & Jerks

Max Effort Doubles / Singles 


**REST 1 min after each round**


NOTES: Score Total Calories and record DB weight. 



78 views
  • YouTube
  • SugarWOD
  • Facebook Social Icon
  • Instagram

CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com