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Thursday's WOD - April 19, 2018


Skill:

4x5 - 1 ¼ Goblet Squat w/ KB @ moderate weight

Strength:

Front Squat w/ Clean Grip

**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.

2x6@65%ww

2x5@70%ww

1x3@75%ww

WOD:

2 Rounds for Max Effort Reps:

2 min AMRAP (Begin @ 0 & 9 min mark)

200m Sprint

ME Pull-ups

REST 1 min

2 min AMRAP (Begin @ 3 & 12 min mark)

200m Sprint

ME Push-ups

REST 1 min

2 min AMRAP (Begin @ 6 & 15 min mark)

200m Sprint

ME Air Squats

REST 1 min

NOTES: Score Total Reps. QUALITY REPS!!

Accessory Work:

EMOM x10

E: 5 Pause (3-sec) OHS @ 70%

O: 15/12 Calorie Row


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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