10/22/2019 – Tuesday’s WOD – CrossFit Praus

10/22/2019 – Tuesday’s WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

5 Box Step Ups (R/L)

5 Dumbbell Suitcase Deadlift (R/L)

5 Dumbbell High Pull (R/L)

5 1-Arm Dumbbell Shoulder Press (R/L)

50′ Carioca (R/L)

Burgener Warm-up Led by Coach

Snatch (E2MOM for 8 rounds)

Complete 8 x 2 full snatch E2MOM at 70% of your 1RM Snatch. A short reset at the bottom is fine, but make this a set of 2, not two singles.

Masters: 7 x 2

Open Test Comptrain Benchmark (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

50 Wall Ball Shots (20/14 lb)

50 Double-Unders

40 Box Jumps

40 Toes-to-Bars

30 Chest-to-Bar Pull-Ups

30 Burpees

20 Power Cleans

20 Jerks

10 Power Snatches

10 Muscle-Ups

Competitors

Men: 145 lbs

Women: 100 lbs

Intermediate

Men: 95 lbs

Women: 65 lbs

Scaled

Single-Unders

Hanging Knee Raises

Band Assisted Pull-ups/Ring Rows

1 Muscle-Up = 1 Pull-Up + 1 Ring Dip

Men: 65 lbs

Women: 45 lbs

90th Percentile

Men: 300 reps

Women 300 reps