12/11/2018 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

15 minutes of:

10 lunges with a twist

10 figure 4’s

10 Glute Bridges

10 wall slides

200 M bike

Floor Press

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5+ @ 85%

All of these numbers will be based off of 90% of your 1RM.

Metcon (No Measure)

Emom 20 Power Clean.

Work to a heavy 1 RM for today. 2 good lifts before moving up in weight.

12/10/2018 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 rounds:

10 squatted thoracic rotations

10 good morning with empty bar

10 pass throughs w/ PVC

10 light single arm presses (5 each arm)

Push Press

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5+ @ 85%

All of these numbers will be based off of 90% of your 1RM.

Metcon (Time)

21-15-9

Deadlifts (225/155)

Thrusters (95/65)

**Only one bar per athlete

Cap 12 minutes

Cash Out

3 sets of 10 GHD sit ups or Toes 2 Bar