11/27/2019 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

8 Dumbbell suitcase deadlift

8 1-Arm dumbbell high pull

8 1-Arm dumbbell shoulder press

5 Forward/backward leg swings off rig (R/L)

Power Clean (8 X 2 E2MOM )

Perform 8 x 2 E2MOM at 85-90% of your 1RM try to cycle or do quick singles.

Masters: 7 rounds

Metcon (AMRAP – Reps)

Complete as many reps as possible in 9 minutes of:

3+ Hang Power Clean

3+ Front Squat

5 Burpees over Bar

Every round increase hang power clean and front squats by 3 reps, burpees remain the same.

3-6-9-12 etc

Competitor

Men: 95 lbs

Women: 65 lbs

Masters 55+

Men: 55 lbs

Women: 45 lbs

Scaled

Men: 65

Women: 45

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