08/21/2018 – Tuesday’s WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 rounds:

3 strict pull ups (or jump and do a negetive)

6 broad jumps from squat

9 Sampson lunges

12 pass throughs

Rope Climb (20 minutes)

Skill work. If you have rope climbs challange yourself, if you do not, work on different skills.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

6 pull ups

9 box over burpees

12 sit ups

Extra Work

MOBILITY

Posted in WOD |

8/20/18 – Monday’s WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

4 Rounds:

5 Good Mornings

4 Hang Clean

3 Front Squats

2 push press

Push Press (5 x 2 )

Work to a heavy 2 rep for today, then proceed with 5 sets of 2 reps.

Johnson (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

9 Deadlifts, 245#

8 Muscle-ups

9 Squat Cleans, 155#
In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009
To learn more about Johnson click here

Posted in WOD |