Wednesday’s WOD - 11/13/2019



skill:

Burgener Warm up for Snatch + OHS & Complex Review


Strength:

e90s x8

2x High Hang Power Snatch + 3x Overhead Squats

Beginning at a light to moderate weight (30-40%), athletes will build up to a heavy complex weight. The High Hang Power position will be from the upper thigh w/ a 2-3” dip and vertical torso. Athletes still developing this movement should stay at lighter bar loads focusing on technique and maintaining good posting.


WOD:

3 min AMRAP x4 Rounds

9 Hang Power Snatch @30-40% (75/55)

6 Overhead Squats

3 Bar Facing Burpees over Barbell

**REST 1 min between efforts**

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com