02/05/2020 – Wednesday’s WOD – CrossFit Praus

02/05/2020 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Minutes on bike or rower, then:

3 Rounds:

10 Scap Pull ups

10 Lateral box step ups (5L/5R)

10 Power Cleans just below the knee

10 Front squats with empty bar

Snatch (4 x 6 (Masters 3 x 6) @ 65-69%)

These should be singles, these should not be touch and go. Focus on form, clean up technique and work on creating good muscle memory.

Metcon (Time)

3 Rounds for time:

5 Ring Muscle Ups

10 Squat Cleans (135/95)

20 Box Jumps (30″/24″)

Above are competition weights.

Intermediate:

5 Chest to Bar Pull ups/5 Dips

10 Squat Cleans (115/75)

20 Box Jumps (24″/20″)

Scaled:

5 Pull ups/ 5 Assisted dips

10 Squat Cleans (95/65)

20 Box Jumps (24’/20″)

20 Minute time cap

Snatch Pull (3 x 5 )

Perform Snatch pulls at a 3 x 5 once completed with that, you should perform snatch high pulls @ 3 x 5