10/14/2019 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

2 Rounds

10 PVC Pass Through

10 PVC Cuban Press

10 Kettlebell Swings

50′ Overhead Kettlebell Carry (R/L)

50′ Frankenstein Walks

50′ Bent Knee Bear Crawls

Burgener warm-up led by Coach

Power Snatch (EMOM for 8 minutes)

At 65% of your snatch, perform 3 Power Snatches EMOM for 8 minutes. Then rest for 4 minutes.

Masters: perform 8 x 2

Clean (EMOM for 10 Minutes)

Complete one full clean at 65% of your 1RM for 10 minutes.

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row
Competitors

Men: 50 lbs

Female: 35 lbs

Intermediate & Masters 55+

(sit ups for mod for toes 2 bar in ’18)

Men: 35 lbs

Female: 20 lbs

Scaled

Hanging Knee Raises

Men: 20 lbs

Women: 10 lbs

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