07/06/2020 – Mondays WOD – CrossFit Praus

07/06/2020 – Mondays WOD

CrossFit Praus – CrossFit

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Metcon (Time)

For time:

21 Squat snatches

42 Push-ups

15 Squat snatches

30 Push-ups

9 Squat snatches

18 Push-ups

14 minute time cap

Competitors

(75/55)

Accessory/Mobility Work

***EXTRA WORK****

Grip

On a 10′ Timer

3 Rounds for Max Reps

Wrist Flexion curls/arm

Wrist Extension/arm

(Pick weights heavy enough that 10-20 reps are challenging

In remaining time complete max distance farmers carry (70/53)

Shoulders

3 Rounds for Quality

15 – 90/90 Overhead Raise

Max Inverted Rows

OH raise – use a challenging band. Row – Rx is with feet on bench, but scaled can be on ground. Bring chest all the way to bar