Wednesday’s WOD


Skill:


Rope Climb Review

  • Scaling options: ½ Rope Climb / 1x Lower + Raise

  • Lower + Raise 

  • Leg Wrap

  • Foot Clamp

  • 3x - Rope Climb ½ Rope Climb / 1x Lower + Raise


Strength:


Deadlift

Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

4x2@85%ww

1x1+AMRAP@95%ww


WOD:


12 min AMRAP:

Buy-in: 20 Lateral Burpees over Barbell

Then AMRAP in remaining time:

7 Deadlifts @40-50% / 2-3 UB Rds (185/125) 

10 Push-ups

1 Rope Climb / ½ Rope Climb / 1x Lower + Raise


NOTES: Score Completed Rounds + Reps and record Deadlift weight. There will be no hip extension requirement on the lateral burpees. Please caution athletes to maintain good push-ups standards during the workout (chest to deck, full lock out, no worming, scale as needed)

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com