06/21/2018 z Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 rounds:

10 Windmills

10 overhead squats

100 m run

Granite Games 2018- WOD 3 (AMRAP – Reps)

AsRx

12MIN TIME CAP

3 Rounds for time

12 Chest to Bar Pull-ups

12 Alt. Dumbbell Snatches (50lb/35lb)

Immediately followed by…

3 Rounds for time

12 Bar Muscle Ups

12 Alt. Dumbbell Snatches (50lb/35lb)

Intermediate

12MIN TIME CAP

3 Rounds for time

12 Chin Over Bar Pull-ups

12 Alt. Dumbbell Snatches (50lb/35lb)

Immediately followed by…

3 Rounds for time

8 Chest To Bar Pull-ups

12 Alt. Dumbbell Snatches (50lb/35lb)

Scaled

12MIN TIME CAP

3 Rounds for time

12 Jumping Pull-ups

12 Alt. Dumbbell Snatches (35lb/20lb)

Immediately followed by…

3 Rounds for time

8 Chin Over Bar Pull-ups

12 Alt. Dumbbell Snatches (35lb/20lb)

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6/20/2018 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

8 Minutes:

10 Pass Through with band

10 Lunges with a twist

10 good mornings

10 calorie Row

Pull ups/ Muscle Ups

15 minutes of work:

Ring Muscle Ups

Bar Muscle Ups

Negatives

Pull Ups

** Something that challenges you or you need to work on.

Metcon (AMRAP – Rounds and Reps)

Partner WOD

25 min AMRAP

40 -30-20-10

Calories on Assault Bike/ Rower

Dumbell hang power clean and jerks (50/35)

Abmat Sit Ups

One person works at a time

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06/19/2018 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 Sampson Lunges

10 Side Lunges

10 Air squats with 3 Sec Pause

10 Tap Swings

Back/Front Squat Program

Back Squat Front Squat

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

1 x 5 @ 70% 1 x 5 @ 65%

1 x 5 @ 75% 1 x 5 @ 65%

1 x 5 @ 80% 1 x 5 @ 65%

Metcon (Time)

5 Rounds for time:

40 Double Unders

10 Hand Stand Push ups

10 Kettlebell snatches (53/35)

10 Kettlebell Swings

10 goblet squats

Cap 15 Minutes

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