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Wednesday’s @home edition


Skill:

4x6 - Barbell Thrusters @moderate weight

OR

4x 3R + 3L 1-Arm KB/DB Thrusters @moderate weight

Strength:

4x - 100m (328 FT) 1-Arm KB Farmer’s Carry/Walk w/ DB/KB/BB/Odd Object (5 gal bucket of water, etc) @moderate to challenging weight (50m down right + 50m back left = 100m)

  • Farmer’s Walk Highlights:

  • Upright posture

  • Tall Spine

  • Shoulder blades pinched together to keep shoulders in a neutral position

  • This is a Walk/Carry NOT a run

  • Heel to toe steps to avoid KB/DB Bounce


WOD:

90 sec Work/Rest AMRAP x5 Rounds

12 Barbell Thrusters @45-55% / 3-4 UB Rds (115/75)

Max Effort Doubles / Singles in any remaining time...

**REST 90 sec AFTER EACH ROUND**


@Home / No Barbell Option:

90 sec Work/Rest AMRAP x5 Rounds

12 (6R/L) DB/KB Thrusters (50-53/30-35)

Max Effort Doubles / Singles in any remaining time…

**REST 90 sec AFTER EACH ROUND**


NOTES: Score Total Double Unders or Single Unders across all 5 rounds.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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