12/03/2019 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

2 rounds of:

10 PVC pass through

5 Reverse PVC pass through

10 PVC overhead squats

50′ Bent knee bear crawl

50′ Samson lunges

Class led Burgener warm-up

Snatch (8 x 1 @ 85-90% E2MOM)

In 8 minutes warm up to 85-90% of your full snatch by performing:

2 x 70%

2 x 75%

2 x 80%

2 x 85%

Then perform:

E2MOM at 85% to 90% x 8 . These reps should be singles reps.

Masters: 6 Rounds of singles

30 Bar Muscle-ups (Time)

For time:

30 Bar muscle-ups

15 minute time cap
Scaled

1 Bar muscle-up = 1 Pull-up + 1 Dip

90th Percentile

Men: 2:56

Women: 3:30

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