09/16/2019 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

200m Run

Into 3 Rounds

10 Banded Pull Aparts

10 Banded Shoulder Presses

10 Banded Good Mornings

5 Inch Worms

5 Scapular Pull-ups

Deadlift (5 x 3)

All five sets should be at the same weight . Shoot for 80-85% of your 1RM.

Metcon (Time)

5 Rounds for time:

400m Run

7 Pull-ups

4 Clean & Jerks 185/125

20 minute time cap

09/13/2019 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 Wall Slides

10 Tap Swings

10 air squats

Then:

3 Rounds with empty bar (do not put bar down between movements)

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Strict Presses

Power Clean, Full Clean & Jerk (E2MOM)

Without putting the bar down, complete a power clean, then a clean and jerk. Increasing in weight E2MOM

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

5 Power Snatches 95/65

10 Overhead Walking Lunges 95/65

1 Rope Climb