10/19/2018 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 Rounds:

50 Ft High Knees

50 Ft. Butt Kickers

15 Seconds Active Hang on rig

10 back squats with empty bar

10 Strict Press with Empty Bar

E2MOM

5 x 2 Back Squats @ 85%

5 x 3 Jerks @ 80%

Metcon (AMRAP – Reps)

WOD:

Max Rep in 4min of:

Full Clean + Thruster

@ 75% full Clean

Cash Out

4 x 2 Clean Pulls @ 105%

10/18/2018 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10 minutes:

10 boot strappers

8 spider man lunges

6 windmill

4 power snatches

2 overhead squats

E2MOM

E2M

3 x 2 FrontSquats @ 90%

then, EMOM

2 Snatches @ 75%

2 Snatches @ 80%

3 x 1 Snatch @85%

Metcon (AMRAP – Reps)

WOD:

Max Reps in 1min (no rest) one movement per minute.

Air Squat

Hollow Rocks

Wallball (20/14)

DU’s

2 Rounds

Cash Out

Cash Out:

5 x 2 Snatch Pulls @ 105%