05/11/2019 – Saturday’s WOD

CrossFit Praus – CrossFit

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Metcon (No Measure)

Wod 1:

10-20-30-40

Wall Balls (20/14#, 10/9′) 50+ (14/10#, 9/8′)

Plate Facing Burpees

10 min Cap

Score 1

Wod 1a:

One person Rows while other 2 partners work through above reps. You may let rower stop, but score is total calories on rower at the end of the 10 minutes. So if calories reset, you lose calories.

Score 2

Metcon (No Measure)

Here is Wod #2!!!!

9 minutes of:

Barbell Complex

Weights are in age division order

(155/105, 135/95, 115/75, 95/65)

Power Clean

Hang Cluster

S2OH (Shoulder 2 Overhead)

Athlete 1- 2 series of above complex

Athlete 2 – 2 series of above complex

Athlete 3 – 2 series of above complex

Must stay in this rotation for 5 rounds, then you may rotate athletes after completing as many of the above complex as desired in any athlete order until time limit has ben reached.

**This is a complex, bar can not be put down or dropped during each athlete’s complex or the rep starts over. In the first 5 rounds athletes may put bar down between their 2 reps needed to move on to the next athlete. ***

Metcon (No Measure)

WOD 3

100 Du’s

80 DB snatch (50/35) 50+ (35/25)

100 Du’s

60 OHS (AV 125/85, 115/75, 95/65, 75/55)

100 DU’s

40 T2B (50+ Sit ups)

100 Du’s

20 DB Box Step Ups (50/35), 50+ (35/25)

AV (almost Vintage)= 125 Double Unders

50+= 75 Double Unders

12 min Cap

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