Wednesday's WOD - 7/3/2019


Skill:

Skill Transfer Series w/ PVC then BAR + Complex Review


Strength:

On a 10 min Clock - E2MOM (approx)

From the Rack - Overhead Squat

1x3@30-40%

1x3@40-50%

1x3@50-60%

1x3@60-70%

1x3@70-75%

**Athletes will take 5 sets on a 10 min clock to build up to a moderate weight 3-rep OHS @70-75%. A lift should be performed about every 2 min (approx) but athletes may take longer or shorter breaks as needed.


SCALED: 5x3 Overhead Squat @light weight

**Athletes still developing their OHS may perform OHS to a target, Front Squats, or High Bar Back Squats as a scaling option and focus on technique and maintaining good position.


WOD:

For TIme:

35 Double Unders / 70 Singles

15 OHS @55-65% / 2-3 UB Rds (135/95)

35 Double Unders

12 OHS

35 Double Unders

9 OHS

35 Double Unders

6 OHS

35 Double Unders

3 OHS

Accessory Work:

15 min AMRAP @ mod pace (for quality)

15 GHD Hip Extensions

10R/L Single-arm Strict KB High Pull

15 Barbell Good-mornings

10R/L Single-arm KB Bent-over Row

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com