Wednesday’s WOD - 2/5/2020


Skill:

Burgener Warm up for Snatch + Complex Review


3x - Snatch Segment Deadlift- w/ PVC (Rd 1) & Bar (Rd 2)


Strength:

e90s x7 - Power Snatch (singles)

Rd 1-2: 3x Power Snatch

Rd 3-5: 2x Power Snatch

Rd 6-7: 1x Power Snatch

**Beginning at a light to moderate weight (30-40%), athletes will build up to a heavy single Power Snatch. Athletes still developing this movement should stay at lighter bar loads focusing on technique and maintaining good posting.


WOD:

For Time:

50 Double Unders / 100 Singles

1 Power Snatch @70-80% (165/110)

40 Double Unders / 80 Singles, etc

2 Power Snatch

30 Double Unders

3 Power Snatch

20 Double Unders

4 Power Snatch

10 Double Unders

5 Power Snatch

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com