Wednesday’s WOD


Skill:


Burgener Warm up for Snatch + Complex Review


Strength:


e90s x7:

5x Power Snatch from Pause in Power Position 

Power Position = 2-3” Dip w/ vertical torso 

**Beginning at a light to light weight (20-30%), athletes will build up to a moderately challenging 5-rep High Hang Power Snatch weight, not a max. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning. 


WOD:


2 min AMRAP x5 Rounds 

12 Hang Power Snatch @30-40% / 2-3 UB Rds (75/55)

Max Effort Cal Row in any remaining time…


**REST 1 min after each Round**


@Home / Scaled option:


2 min AMRAP x5 Rounds 

12 1-Arm (6R/L) KB/DB Hang Power Snatch @30-40% / 2-3 UB Rds (75/55)

Max Effort 10m Sprints in any remaining time…


**REST 1 min after each Round**


NOTES: Score Total Calories across all 5 rounds, roll over calories will count toward the total number of completed calories. The Power Snatch weight should be light and not a limiting factor in early rounds.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com