Wednesday’s WOD - 3/4/2020


Skill:

Rope Climb Review

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


Strength:

Complex Review w/ PVC + Bar then:

6 sets - 3 Position Pause Snatch Deadlift @moderatley challenging weight (70-80% best Snatch)

2-3 sec pause & hold @ 1” off floor + just above knee + high hang position (upper thigh)

**Athletes will work up to a moderately challenging weight (70-80% lifers best Snatch) focusing on maintaining good technique and position. Athletes still developing the barbell snatch and set up should stay at lighter loads.

WOD:

On a 12 min Clock:

3 Plate Burpees

9 Russian KBS (53/35)

1x Rope Climb / ½ Rope Climb / Lower + Raise…(Rd 1)

6 Plate Burpees

9 Russian KBS (53/35)

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

(Rd 2)

9 Plate Burpees and so on adding + 3-reps until time expires..

9 Russian KBS (53/35)

1x Rope Climb / ½ Rope Climb / Lower + Raise…(Rd 3)

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com