Search

Thursday’s WOD - 1/16/2020


Skill:

4x10 (5R/L)1-Arm KB Front Squat


Strength:

Pause Back Squat

Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

5x3@70%ww **3 sec Pause**


WOD:

For Time:

Buy-in - Optional Sprint: 400m Run \ 500/400m Row \ 1/.8 Km Bike (.6/.5 miles) then:

10-1 descending ladder:

Wall Balls (20/14)

Pull-ups

Plate AbMat Sit-ups


Accessory Work:

4 Sets

5-7 Bench Press @ 70%

Rest 90sec

10-12 Double DB Bent-over Rows @ 50/35s (UB)

Rest 90sec

0 views

CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

info@cf8085.com

  • YouTube
  • SugarWOD
  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon