12/02/2019 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 rounds of:

10 Russian kettlebell swings

5 Kettlebell shoulder press (R/L)

5 Kettlebell waiter squats (R/L)

5 Plank shoulder taps (R/L)

50′ Bent knee bear crawl

50′ Lunges with thoracic rotations

Shoulder Press (5 x 2)

Build to a heavy 2 rep max, then reduce down to 90% at 5 x 2.

Masters: 4 x 2

Metcon (Time)

4 Rounds

7 Single Arm Dumbbell Thrusters*

25′ Overhead Walking Lunge*

8 Single Arm Alt. Hang Dumbbell Split Snatches

25′ Overhead Walking Lunge*

10 minute time cap

*Single arm thrusters AND overhead walking lunges done on same side for entire round

Competitors

Men: 50 lbs

Women: 35 lbs

Masters 55+/Intermediate

Men: 35 lbs

Women: 20 lbs

Scaled

Men: 20 lbs

Women: 10 lbs

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