Wednesday's WOD


Skill:

Rope Climb Review

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

  • Lower + Raise

  • Leg Wrap

  • Foot Clamp

  • 2-3x - Rope Climb ½ Rope Climb / 1x Lower + Raise

**Athletes will complete 3x of the most difficult variation they can complete.


Strength:


Push Press

Working Weight / Training Max @90% [1RM] or @100% [3RM]. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

1x5@70%ww

1x4@80%ww

1x3@90%ww

REST

1x3+AMRAP@90%ww


WOD:


5RFT:

7 Burpee + Toes to Bar / Scaled variation

9 Shoulder to Overhead @55-65% / 1-2 UB Rds (155/105)

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


@Home Option:


5RFT:

7 Burpee + Toes to Bar / Scaled variation

10 (5R/L) DB/KB Shoulder to Overhead (50-53/30-35)

5 Strict Pull-ups / Kipping Pull-ups / Seated Pull-up / Ring Row


NOTES: Score Time and record S2OH weight.


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com