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Thursday's WOD - 5/4/2017


Skill:

3x5 R/L - Single Arm KB Front Squat

***2-3 second pause at the bottom of each squat***

This squat should be performed w/ the KB resting in a solid front rack position

Strength:

Back Squat

**Working Weight / Training Max is 95% of 1RM BS.

1x8@65%ww

1x8@70%ww

1x6@80%ww

1x6@85%ww

SCALED: 5x5 - Linear Progression Back Squat @ Moderate Weight (+5-10# from last week)

WOD:

For Time - 20 min CAP

400m Run

4 Rounds:

5 Pull up / Ring Row

10 Push up

15 Air Squats

400m Run

4 Rounds:

5 Pull up

10 Push up

15 Air Squats

400m Run

SCALE: For Time - 12 min CAP

400m Run

4 Rounds:

5 Pull up / Ring Row

10 Push up

15 Air Squats

400m Run

**RECENT ON RAMP GRADS**

Accessory Work:

EMOM x10

E: 5x OHS from rack @ 60%

O: 15x Wall-balls 20/14

*Advanced athletes may scale up WB weight or OHS to 70%

#backsquat #pullups #pushup #airsqaut

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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