Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Warm-up:

EMOM 12, alternating:
a) 6 Single Leg Barbell Deadlifts, left
b) 6 Single Leg Barbell Deadlifts, right
c) 25 Single Unders + 5-10 Double Unders

Strength:

Performing a set every 2 minutes:
Deadlift to max double, then 90%x2x2

 

WOD: 

AMRAP 14:
10 Russian Kettlebell Swings, heavy
10 Strict Chest-to-Bar Pullups

Notes
This workout is about being precise and methodical.
KB Swing: Make each rep explosive, focus on hinging the hips (not squatting) on the back swing, and squeezing quads, abs, and glutes at the top, letting the bell float (don’t pull.) Height is not as important as mechanics.
Pullup: Maintain a strong hollow on every rep. Count the rep upon returning to the hollow hang at the bottom, not when the chest touches the bar at the top.