11/4/2019 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

2 rounds of:

5 Box step-ups (R/L)

10 Banded front squats

10 Banded shoulder press

5 Inch worms

50′ Bent knee bear crawl

50′ Samson lunges

Class led Burgener warm-up

Snatch (Varying – see below details.)

3-3-3 @ 70% E2MOM

2-2-2 @ 75% E1.5MOM

1-1-1 @ 80% EMOM

Masters:

Do all sets at the same percentages except only do 2 sets of 3 reps at 70%. All other lifts are the same.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 mins of:

8 Deadlifts

8 Pull-ups

4 Front squats

20 Double-unders

Competitor

Men: 155 lbs

Women: 105 lbs

Intermediate

Men: 135 lbs

Women: 95 lbs

Scaled

Men: 65 lbs

Women: 45 lbs

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

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