5/15/2018 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 Rounds:

8 air squats with 3 second pause

10 Frankesteins

10 T walks

10 Pass throughs

Back/Front Squat Program

Back Squat Front Squat

1 x 8 @ 65% 1 x 5 @ 60%

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

1 x 6 @ 80% 1 x 5 @ 75%

1 x 6 @ 85% 1 x 5 @ 80%

Metcon (Time)

10 Single Arm Hang Dumbell clean & Jerk (50/35) – 1 Toes to Bar *****

9 Db Clean & Jerk – 2 Toes to Bar ********

8 DB clean & Jerks – 3 Toes to Bar *********

Continue sequence until you reach 1 DB clean & Jerk and 10 Toes to Bar.

********** after each “round” = 25 Double Unders – End on Double Unders

12 minute cap.

Only clean & Jerk and Toes 2 Bar reps count for score, not Doubles.

Gymnastics

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