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Friday’s WOD

Warm-up:

Row 500m

5-1 Clean High Liftoffs
5-1 Power Cleans
5-1 Front Squats w/3 second pause

Strength:

Clean w/3 Second Pause in Squat 3-3-3, 3×3

WOD:

For Time:
15-12-9 Deadlift, 315#/205#
Alternate With:
45-36-27 Pushups

Extra Work: 12 Minutes Volume Accumulation:

10 Handstand Shrugs
Passive Hang to 5 Second Active Hang to 5 Second Retracted Hang
Accumulate 30 seconds in L-Hold

Thursday’s WOD:

Warm-up:

8 Minutes @ Easy Pace:
3-5 Strict Pullups
3-5 Strict Ring Dips
10 Sit-Ups
5 Push Press

Strength:

Push Press 10-10-10-10

WOD:

5 Rounds For Total Reps:
1:00 Dumbbell Thrusters, heavy
1:00 Rest
1:00 Rope Climbs
1:00 Rest

Extra Work: 2 Power Snatch + 2 Snatch Balance + 2 Overhead Squats 1-1-1, 3×1

Notes
Each set of “1″ is 2 of each lift.
Build over the first three sets to a manageable but challenging weight. Repeat that weight for the remaining three sets.

Wednesday’s WOD

Warm-up:

EMOM 16, alternating:
a) 8 Walking Lunges
b) 20 Single Unders + 5-10 Double Unders
c) 5 Perfect Burpees
d) 5 Muscle-Up Ring Rows

Skill:

12 Minutes Volume Accumulation:
5 Muscle-Ups
10 One Legged Squats, alternating
5 Strict Toes-to-Bar, 3 second active hang between reps

WOD:

For Time:
75 Burpees

At the beginning of every minute, starting with 0:00, perform 5 power snatches, 95#/65#.

Compare to week of 160328.

TIMECAP: 12:00

Extra Work: 4 sets, alternating:

a) 10 Single Leg Deadlifts, left leg
b) 10 Single Leg Deadlifts, right leg
c) 10 Two Dumbbell Bent Over Rows w/pause

Notes
Deadlift: May be performed with barbell or dumbbells (for more flexible athletes.) Focus is on strong back position and keeping eccentric same speed or slower than concentric

Tuesday’s WOD

Warm-up:

5 Sets:
3 Muscle Snatch from Below Knee
3 Power Snatch from Below Knee
3 Snatch from Below Knee
3 Overhead Squats
3 Drop Snatch

Strength:

2 High Liftoffs w/5 Second Eccentric + Snatch 1-1-1, 3×1

WOD: 

4 Rounds For Time:
10 Handstand Pushups
20 Anchored Sit-Ups
30 Kettlebell Swings, 24kg/16kg

TIMECAP: 15:00

Extra Work: 2 Power Cleans + 2 Push Press + 2 Jerks 1-1-1, 3×1

Notes
Each set of “1″ is 2 of each lift.
Build over the first three sets to a manageable but challenging weight. Repeat that weight for the remaining three sets.

 

Monday’s WOD

Warm-up:

Jog 400m

4 Sets @ Easy Pace:
5 Goblet Squats
10 Hollow Rocks
5 Kettlebell Press, left arm
10 Superman Extensions
5 Kettlebell Press, right arm

Strength:

Back Squat 10-10-10-10

WOD:

AMRAP 10:
7 Touch-and-Go Clean & Jerks
Run 200m

Extra Work: 4 sets, alternating:

a) 10 Front Rack Step-Ups, left leg
b) 10 Front Rack Step-Ups, right leg
c) 10 Single Arm Dumbbell Press, left arm
d) 10 Single Arm Dumbbell Press, right arm