12/10/2019 – Tuesday’s WOD – CrossFit Praus

12/10/2019 – Tuesday’s WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

10 Banded High Pulls

10 Banded Good Mornings

50′ Straight Leg Bear Crawl

50′ T Walks

10 Tap swings

10 Scapular pull-ups

Deadlift (5 x 2 @ 90%)

Build to a heavy 2RM, (should be higher than last week), then reduce down to 90% and perform 5 x 2.

Masters 4 x 2

Team Series Event 3 (Time)

Team Series Event 3

21-15-9 reps for time of:

Pull-ups

Deadlifts

Competitor

Men: 225 lbs

Women: 155 lbs

Scaled

Men: 135 lbs

Women: 95 lbs
Workout can be completed with a partner or individually. If done with partner, all reps are performed in sync.

90th percentile is if performed with a partner

Men: 4:04

Women: 4:25