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Thursday’s WOD - 9/19/2019


Skill:

Burgener Warm up for Clean + Complex Review


Strength:

EMOM x9 - Squat Clean + Front Squat

1 Squat Clean + 2 Front Squats

Beginning at a light to moderate weight (30-40%), athletes will build gradually in weight toward a challenging weight for this complex. Athletes will perform 1x squat clean then 2x front squats for a total of 3 squats each minute. Recent foundations grads may work from the hang and should stay at lighter weights for technique development.


WOD:

For Time:

30/24 Cal Row

15 Wall Balls @20/14

5 Front Squats @55-65% (165/110)

30/24 Cal Row

15 Wall Balls

4 Front Squats @55-65%

30/24 Cal Row

15 Wall Balls

3, 2, 1 Front Squats @55-65% and so on -1 Front Squat each round

Accessory Work:

8 min AMRAP

12/9 Calorie Ski

10 Alt DB Snatch @ 50/35

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CrossFit 8085

Affiliated with Bob's Gym

300 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

info@cf8085.com

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