10/09/2019 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

200m Jog

Into 3 Rounds

5 Box Step Ups (R/L)

10 Banded Good Morning

10 Banded High Pull

50′ Straight Leg Bear Crawls

50′ Walking Glute Stretch

Deadlift

EMOM 10 – Starting with deadlifts, on the minute complete 3 deadlifts at 60% of 1RM, on the :30 seconds complete 3 box jumps. (20/24). These need to be box jumps, so if you must lower the height to jump, please do so as needed. (0:00 – 3 deadlifts, :30 3 Box jumps, 1:00 3 deadlifts, 1:30 3 box jumps….)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 5 minutes of:

3 Deadlifts

7 Push presses

Competitor

Men: Deadlift 275 lbs, Push Press 115 lbs

Women: Deadlift 185 lbs, Push Press 75 lbs

Intermediate

Men: Deadlift 185 lbs, Push Press 85 lbs

Women: Deadlift 125 lbs, Push Press 55 lbs

Scaled

Men: Deadlift 115 lbs, Push Press 45 lbs

Women: Deadlift 75 lbs, Push press 35 lbs

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