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Wednesday’s WOD - 2/12/2020


Skill:

4x5 - Pause Back Squat

Back Rack Review w/ empty barbell

**Review the correct rack position for back squat w/ athletes during this skill work then 4x5 with a 3 sec pause in the bottom of the squat. Please emphasize high bar BS positioning, elbows behind bar, and neutral wrist position.


Strength:

pause back squat

Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

6x2@75%ww **3 sec Pause**


WOD:

3 min AMRAP x4 Rounds

50 Double Unders or 100 Singles

Then AMRAP in reaming time:

9 Air Squats

6 Push-ups

3 Pull-ups

**Rest 1 min between efforts**

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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