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Thursday’s WOD - 6/13/2019


Skill:

Burgener Warm up for Snatch + Complex Review

Strength:

EMOM x9:

1x Squat Snatch + 2x Overhead Squats

**Beginning at a light to moderate weight (30-40%), athletes will build up to a heavy complex. Recent foundations grads may work from the hang and should stay at light to moderate weight focusing on technique.

WOD:

Nancy” - 25 min CAP

5RFT:

400m Run

15 Overhead Squats @ 95/65 (or 30-40%)

**Repeat from 10-07-16, 09-11-15 & 08-29-2014**


Scaled Nancy

3RFT:

400m Run

15 Overhead Squats / Front Squat / HB Back Squat @ 50-60% or less


Accessory Work:

4 Sets

12 Alt Barbell Front Rack Walking Lunges @ 40-50% 1RM Front Squat

Rest 1 min

:30 Max Effort Reps of S2OH @ same weight

Rest 1 min

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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