5/1/2018 – Tuesday’s WOD – CrossFit Praus

5/1/2018 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10 minutes:

5 Inchworm leapfrog

5 Lunges with a twist

5 Front squats with empty bar

5 pass throughs

Back/Front Squat Program

All sets performed at actual % of 1RM – All Backsquat is to be performed before doing the front squat

Back Squat: Then: Front Squat:

1 x 10 @ 60% 1 x 5 @ 60%

1 x 8 @ 70% 1 x 5 @ 70%

1 x 6 @ 75% 1 x 5 @ 70%

1 x 4 @ 80% 1 x 5 @ 70%

Metcon (Time)

200 m run

20 Dumbell Hang Power Cleans (50/35)

200m Run

16 Dumbell Hang Power Cleans

200m Run

12 Dumbell Hang Power Cleans

200m Run

8 Dumbell Hang Power Cleans

200m Run

4 Hang Power Cleans

Cap 12 Minutes