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Monday's WOD - 3/18/2018


Skill:

2x5 - Snatch Grip Segment Deadlift - w/ PVC (Rd 1) & Bar (Rd 2)

Burgener Warm up for Snatch

Strength:

e90s x7 - Squat Snatch (Singles)

Rd 1-3: 3x Squat Snatch

Rd 4-6: 2x Squat Snatch

Rd 7: 1x Squat Snatch

****This will be a descending Squat Snatch ladder where athletes will start at a moderate weight (40-50%) and gradually build to a challenging/heavy weight. All of the Squat Snatches should be performed as singles w/ good start positions. SCALED athletes still developing this movement will stay at light to moderate loads focusing on technique rather than building in weight.

WOD:

For Time:

30/25 Cal Row

15 Box Jump Over

9 Squat Snatch @60-70% / 2-3 UB Reps (155/105)

24/20 Cal Row

12 Box Jump Over

6 Squat Snatch

18/15 Cal Row

9 Box Jump Over

3 Squat Snatch


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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