01/14/2020 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike/rower:

then 2 rounds with a blue/red band:

10 Banded Pull aparts

10 Banded Front Squats

10 Banded Shoulder Press

10 Empty Bar Deadlifts

10 Empty Bar Hang Power Cleans

Metcon (AMRAP – Reps)

*5 minutes to warm up to 60-69% of your 1RM clean, then:

6 Min AMRAP

4 Power Cleans @ 60-69%

5 Burpees over bar

Rest 4 Minutes:

6 Min AMRAP

4 Power Snatches @ 60-69% (of power snatch)

5 Broad Jumps (6’/4′)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes of:

30 Double-unders

15 Single Arm Dumbell Snatches

3 Bar Muscle-ups

Competition:

Snatches (50/35)

Intermediate:

Snatches (35/25)

Chest to Bar Pull ups

Scaled (30/20)

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