Wednesday’s WOD


Skill:


Burgener Warm up for Clean + Complex Review 


Strength:


e90s x7 - Squat Clean (singles)

Rd 1-2: 3x Squat Cleans 

Rd 3-4: 2x Squat Cleans

Rd 5-7: 1x Squat Clean

**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging 1-rep Squat Clean weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning. 


WOD:


3RFT: 

45 Doubles / 90 Singles

30/24 Cal Row

6 Squat Cleans @60-70% / 3-5 UB Reps (165/110) 


@Home / Scaled option:


3RFT: 

45 Doubles / 90 Singles

Row / Run (75 sec effort) 

6 (3R/L) 1-Arm KB/DB Clean + Squat (50-53/30-35)


NOTES: Score Time and record Squat Clean weight. The Squat Clean weight should be challenging for experienced athletes to where it would be difficult to perform more than a few UB reps. 

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com