12/20/2019 – Friday’s WOD – CrossFit Praus

12/20/2019 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes bike or rower

3 rounds of:

10 Russian kettlebell swings

6 1-Arm kettlebell high pull (R/L)

6 1-Arm kettlebell shoulder press (R/L)

6 1-Arm kettlebell waiter squats (R/L)

5 Inch worms

10 Ring Rows

Clean (6 x 1)

Build to a heavy single in 10 minutes, then reduce down to 90% and perform 6 x 1.

Masters: 4 x 1

Metcon (AMRAP – Reps)

Complete as many reps as possible in 9 minutes of:

3+ Hang Power Snatch

3+ Overhead squat

30 Double unders

Every round increase hang power snatch and overhead squats by 3 reps, double unders remain the same.

3-6-9-12 etc

Competitor

Men: 75 lbs

Women: 55 lbs

Masters 55+

Men: 55 lbs

Women: 45 lbs

Scaled

Men: 45

Women: 35