02/18/2020 – Tuesday’s WOD – CrossFit Praus

02/18/2020 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Minutes on bike or rower, then:

2 rounds:

10 Pass Through’s with PVC

10 Runners Lunge with a thoracic rotation (5L/5R)

10 Good Mornings with Empty Barbell

10 Back Rack Rotations with Empty Barbell

10 Strict Press with Empty Barbell

10 Bottom Half Burpees

Clean (E3MOM 4 x 4 @ 70-75% , 1 x 2 @ 75-80%)

Every three minutes you should complete 4 single lifts. These should be quick singles, not touch and go. You will then add some weight and perform 1 set of 2 reps.

Metcon (Time)

21-15-9

Hang Power Snatches (95/65)

Bar Facing Burpees

Intermediate

Hang Power Snatches (85/55)

Lateral Bar Over Burpee

Scaled:

Hang Power Snatches (75/45)

Stepping Lateral Bar Over Burpee

Cap 15