Thursday’s WOD – CrossFit Praus

Thursday’s WOD

Warm-up:

12:00 @ Easy Pace:
3 Power Clean from Hip
3 Full Clean from Knee
3 Press from Split
3 Push Press
3 Split Jerk
50′ Forward Crawl

Strength:

Clean and Jerk 16×1 EMOM
Start at 65% of 1RM, add weight after no fewer than two technically sound lifts.
Go big if it’s feeling good!

WOD:

For Time:
10-8-6-4-2 Power Clean, 185#/125#
Alternate With
50-40-30-20-10 Double Under

TIMECAP: 8:00

Extra Work:

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Deficit Handstand Pushup
2) Strict Handstand Pushup
3) Handstand Negative to Headstand
4) Box L Headstand Pushup
5) Box L Headstand Pushup Negative