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Wednesday’s WOD - 11/20/2019


Skill:

step-down Box Jumps / Toes to bar 


Strength:

EMOM x9:

1x Low Hang Squat Clean + 1x High Hang Squat Clean

Low Hang = Top of the Knee / High Hang = Upper thigh w/ a 2-3” dip and vertical torso

Beginning at a light to moderate weight (30-40%), athletes will build up to a heavy complex weight. Athletes still developing this movement should stay at lighter bar loads focusing on technique and maintaining good posting.

WOD:

2 min AMRAP x5 Rounds

5 Step-down Box Jump @24/20

1 Hang Squat Clean @40-50% / 6-8 UB Reps (115/75)...(Rd 1)

5 Step-down Box Jump @24/20

2 Hang Squat Clean...(Rd 2)

5 Step-down Box Jump @24/20

3 Hang Squat Clean and so on adding +1-rep each round until time expires…(Rd 3)

**REST 1 min between Rounds**

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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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