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Monday’s @home edition


Skill:

3x10 - Box Jump Overs or Step-up & Overs

**Athletes may utilize burpee box jumps or step-ups interchangeably as long as both feet hit the top of the box. There is no hip extension requirement on the BBJ overs.

Strength:

EMOM x8 - Hang Power Clean

Rd 1-2: 8 UB Hang Power Cleans

Rd 3-4: 6  UB Hang Power Cleans

Rd 5-6: 4 UB Hang Power Cleans

Rd 7-8: 2 UB Hang Power Cleans

**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging 2-rep Hang Power Clean weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positions.

@Home / No Barbell Option:

EMOM x8 - Hang Power Clean

Rd 1-2: 8 (4R/4L) 1-Arm Hang KB/DB Power Cleans

Rd 3-4: 6  (3R/L) 1-Arm Hang KB/DB Power Cleans

Rd 5-6: (2R/L) 1-Arm Hang KB/DB Power Cleans

Rd 7-8: (1R/L) 1-Arm Hang KB/DB Power Cleans

**Beginning w/ a light to moderate KB/DB weight, athletes will build gradually in weight (if equipment allows) as they progress toward a heavy/challenging 1-Arm KB/DB Hang Power Clean.


WOD:

12 min AMRAP:

4 Hang Power Cleans @45-55% / 3-4 UB Rds (135/95)

10 Box Jump Overs or Step-up & Overs (24/20)…(Rd 1)

8 Hang Power Cleans

10 Box Jump Overs or Step-up & Overs

12 Hang Power Cleans and so on adding +4 reps until time expires

10 Box Jump Overs or Step-up & Overs…(Rd 3)


@Home / No Barbell Option:

12 min AMRAP:

4 (2R/L) 1-Arm Hang DB/KB Power Cleans 3-4 UB Rds / (50-53/30-35)

10 Box Jump Overs or Step-up & Overs (24/20)

8 (4R/L) 1-Arm Hang DB/KB Power Cleans

10 Box Jump Overs or Step-up & Overs

12 (6R/L) 1-Arm Hang DB/KB Power Cleans and so on adding +4 reps until time expires

10 Box Jump Overs or Step-up & Overs…(Rd 3)


NOTES: Score Completed Rounds + Reps. The 1-Arm Hang DB/KB Power Cleans may be either alternating or divided in half on each side of the body (e.g. 1 right + 1 left x6 = 12 reps OR  6 right then 6 left = 12 reps). Athletes may utilize burpee box jumps or step-ups interchangeably as long as both feet hit the top of the box. There is no hip extension requirement on the BBJ overs.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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