12/17/2019 – 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 (6 x 1)

Build to a heavy single for today within 10 minutes. Then reduce down to 90% and perform 6 x 1.

Masters: 4 x 1

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
90th Percentile

Men: 5220 lbs (145 lb barbell)

Women: 3420 lbs (95 lb barbell)