Wednesday’s WOD


Skill:


Split Jerk + Complex Review


Strength:


e90s x7 - From the Rack:

Rd 1-2: 3x UB Split Jerks

Rd 3-5: 2x UB Split Jerks

Rd 6-7: 1x UB Split Jerk

**This will be from the rack. Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging 1-rep Split Jerk weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning. 


WOD:


5RFT:

28 Doubles / 56 Singles

7 Strict Pull-ups / Kipping Pull-ups / Seated Pull-ups / Ring Row

4 Shoulder to Overhead @70-80% / 1-2 UB Rds (185/125)


NOTES: Score Time and record S2OH weight. Athletes may modify to kipping pull-ups as needed but this will be a scaling option. The S2OH weight should be challenging for experienced athletes to where it would be difficult to Push Jerk the entire workout or complete it UB. 



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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com