11/13/2018 – Tuesday’s WOD – CrossFit Praus

11/13/2018 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10 Minutes:

10 Thoracic rotations in a Lunge

10 Good Mornings

10 Bent Over Rows

10 Back Squats with bar

Deadlift

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

** These percentages are based off of your 90% of your 1RM.

**Please take your time and rest between sets to get the maximal amount of reps on your last set. This is where you will build muscle.

Metcon (Time)

Partner Wod:

500M Row or 1000 M Bike

40 Push Press (95/65)

40 Front Squats (95/65)

40 Med Ball Sit ups (20/14)

350 M Row or 700 M Bike

30 Push Press

30 Front Squats

30 Med Ball Sit Ups

200 M Row or 400 M Bike

20 Push Press (115/75)

20 Front Squats (115/75)

20 Med Ball Sit ups

100 M Row or 250 M Bike

10 Push Press (115/75)

10 Front Squat (115/75)

10 Med Ball Sit Ups

One person works at a time, splitting reps as needed.

Cap 25