Wednesday’s WOD


Skill:


Burgener Warm up for Snatch + Complex Review


Strength:


EMOM x9 - Power Snatch + OHS Complex:

2x Power Snatch into Overhead Squat

**Beginning at a light to moderate weight (30-40%), athletes will build to a moderately challenging weight for this complex (70-80% best Power Snatch). Athletes will perform a power snatch with a pause in the receiving position then go lower directly into and OHS. This purpose of this complex is for athletes to practice the proper receiving position for the snatch and utilize the same receiving position whether they are performing a squat snatch or power snatch. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning. 


WOD:


4RFT:

12 Pull-ups

9 OHS @40-50% / 1-2 UB Rds (115/75)

250/200m Row



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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com