Wednesday’s WOD


Skill:


4x10 (5R/L) - 1-Arm Dumbbell Hang Clean & Jerks @ moderate weight 


Strength:


Strict Press

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

1x5@65%ww

1x3@75%ww

3x2@85%ww


WOD:


On a 12 min Clock:


Part A:

3 Rounds:

8 Burpees over Dumbbell 

10 (5R/L) 1-Arm DB Clean & Jerk (50/35)


REST 2 min then AMRAP in remaining time:


Part B:

24 Double Unders / 48 Singles 

6 Shoulder to Overhead @55-65% / 2-3 UB Rds (155/105)

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com