Wednesdays WOD


Skill:

3x5 - Pause Back Squat w/ empty barbell **3 sec Pause**



Strength:

Back Squat

Working Weight / Training Max @90% [1RM] or @100% [3RM]. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

1x5@65%ww

1x5@75%ww

1x5+AMRAP@85%ww


NOTES: Please note this is a standard back squat, no pause at the bottom. If athletes have not been barbell back squatting these past few months, they should adjust their working weights down to @90% [1RM] / @95-100% [3RM] or a further reduced percentage.


WOD:


12 min AMRAP:

200m Sprint

5 Toes to Bar / T2B variation

3 Wall Balls (20/14)


200m Sprint

5 Toes to Bar

6 Wall Balls


200m Sprint

5 Toes to Bar

9 Wall Balls and so on adding +3-reps until time expires..


@Home / No Barbell Option:

12 min AMRAP:

200m Sprint

10 Sit-ups

3 DB/KB Goblet Squats (30-35/20-25)


200m Sprint

10 Sit-ups

6 DB/KB Goblet Squats


200m Sprint

10 Sit-ups

9 DB/KB Goblet Squats and so on adding +3-reps until time expires..


NOTES: Score Completed Rounds + Reps and record Wall Ball or DB/KB weight for @home version.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com