11/07/2019 – Thursday’s WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 minutes on rower or bike

3 rounds of:

10 Banded pull apart

10 Banded front squats

10 Banded good morning

50′ Straight knee bear crawl

50′ Frankenstein walk

Deadlift (6 x 3)

Build to a heavy 3RM in 8 Minutes. Then reduce to 90% of that number and complete an 6 x 3 EMOM.

These should be touch and go deadlifts, not drop and chase.

Masters: 5 x 3

Metcon (No Measure)

20.5 Pre-Game

Every minute on the minute for 20 minutes:

Minute 1: 15/12 Cal Bike

Minute 2: 10 Hang Power Snatches

Minute 3: 30 sec Handstand Hold

Minute 4: 10 Bar-facing burpees

Minute 5: 15 Sit-ups

Athletes pick weight for hang power snatches

Leave a Reply

Your email address will not be published. Required fields are marked *

*