Wednesday’s WOD


Skill:


Push Jerk Progression + Complex Review


Strength:


e90s x7 - From the Rack:

3x Push Jerks

**This will be from the rack. Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging 3-rep Push Jerk weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning. 


WOD:



5 min AMRAP:

800m Run / 2/1.6 Km Bike / 1000/800m Row**

Max Effort Shoulder to Overhead @55-65% (155/105) in remaining time..


REST 2 min b/t efforts


3 min AMRAP 

400m Sprint / 1/.8 Km Bike / 500/400m Row**

Max Effort Shoulder to Overhead in remaining time..


REST 2 min b/t efforts


2 min AMRAP 

200m Sprint / .5/.4 Km Bike / 250/200m Row**

Max Effort Shoulder to Overhead in remaining time..


**Athletes will choose a different sprint option each round and may not repeat the same effort 


NOTES: Score Total Reps S2OH. The S2OH weight should be challenging for experienced athletes. Athletes do not have to perform all 3 sprint options but may not perform the same one each round. 



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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com