10/16/2019 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

200m Jog

Into 2 Rounds

8 1-Arm Dumbbell Shoulder Press (R/L)

8 1-Arm Dumbbell Waiter Squat (R/L)

8 Dumbbell Suitcase Deadlift (R/L)

50′ Side Shuffle (R/L)

50′ Samson Lunges

Burgener warm-up let by Coach

Snatch (EMOM 10 )

Perform one full snatch @ 65% of your 1RM EMOM for 10 minutes. Then rest 4 minutes.

Hang Power Clean (8 x 3 @ 65% of 1RM)

Perform 3 hang power cleans (holding onto the bar) at 65% of your 1RM clean, resting approximately 1 minute between rounds.

Masters perform 7 x 3

Metcon (Time)

10 rounds for time of:

1 Snatch

3 Overhead squats

15 minute time cap

*Snatches may be full or power

Competitors

M: 185 lbs

F: 125 lbs

Intermediate

M: 135

F: 95

Scaled

M: 75 lbs

F: 55 lbs

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