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Tuesday's WOD - 11/12/2019


Skill:

4 Rounds - 90 sec WORK / 30 sec REST

15 Plate AbMat Sit-ups + Bent Leg Hollow Body Hold in remaining time…


Strength:

5 Sets (R/L): 3x -1-Arm Barbell Suitcase Deadlift+ 50ft 1-Arm Barbell Farmer Carry @moderate weight

**Athletes will perform 3x 1-Arm suitcase deadlifts then Farmer’s carry the weight 50 FT down the length of the rig then repeat using the opposite arm. Once the athlete has completed both the right and left side this will equal 1 round. They will build to a moderately challenging weight where they can maintain good technique (no excessive leaning, rounding the back, etc). This can be scaled to a KB suitcase deadlift as needed.


WOD:

15 min AMRAP:

30/24 Cal Row

20 Toes to Bar / Scaled variation

10 Heavy American KBS (70/44)


Accessory Work:

Sumo Deadlift

4x8 @ 55-65% of Deadlift 1RM

Rest 2 min b/t sets

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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