Wednesday’s WOD


Skill:

Burgener Warm up for Clean + Complex Review


Strength:


EMOM x10 - Squat Clean Complex

1x Squat Clean + 1x Low Hang Squat Clean

Low Hang = Top of Kneecap

**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging complex weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning.


WOD:


On an 11 min Clock


Part A:

3 Rounds:

24 Doubles / 48 Singles

5 Squat Cleans @40-50% / 2-3 UB Rds (115/75)


REST 2 min


Part B:

24 Doubles / 48 Singles

1 Squat Clean @60-70% / 3-5 UB Reps (165/110)...(Rd 1)


24 Doubles / 48 Singles

2 Squat Cleans


24 Doubles / 48 Singles

3 Squat Cleans and so on adding +1-rep until time expires…(Rd 3)


@Home Option:


On an 11 min Clock:


Part A:

3 Rounds:

24 Doubles / 48 Singles

6 (3R/L) Hang KB/DB Clean + Goblet Squat (30-35/20-26)


REST 2 min


Part B:

24 Doubles / 48 Singles

2 (1R/L) Hang KB/DB Clean + Goblet Squat (50-53/30-35)...(Rd 1)


24 Doubles / 48 Singles

4 (2R/L) Hang KB/DB Clean + Goblet Squat


24 Doubles / 48 Singles

6 (3R/L) Hang KB/DB Clean + Goblet Squat and so on adding +1-rep each side until time expires…(Rd 3)


NOTES: Score Completed Rounds + Reps of Part B and record Part B Squat Clean weight. Part A should be at a light to moderate weight, while Part B will be at a moderate to challenging weight. Athletes still developing these movements should stay at light to moderate loads throughout focusing on good technique.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com