02/10/2020 – Monday’s WOD – CrossFit Praus

02/10/2020 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

5 Partial squat thoracic rotations (R/L)

10 Banded pull apart

10 Banded high pulls

10 Banded pass through

10 Banded overhead squats

30 sec air squat hold

Snatch + OHS (6 x 3 @ 70-75% (Masters 5 x 3))

Snatch + 1 Overhead Squat
These should be singles, not touch and go.

Metcon (Time)

15-12-9 reps for time of:

Clean & Jerk, 135/95

Chest-to-bar Pull-ups

Intermediate:

Clean & Jerk 115/75

Pull ups

Scaled:

Clean & Jerk 95/65

Ring Rows

Time Cap 12 Minutes