4/20/2018 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 Rounds:

8 jumping air squats

8 Windmills ( 4 each way)

8 V-ups

Back Squat (3 x 5)

This is all based on 90% of your 1RM. This is a deload week and we will be retesting 1RM on this movement next week.

40% x 5

50% x 5

60% x 5

Metcon (Time)

21 Calories on Bike/Rower

21 Deadlift (185/125)

5 Rope Climbs

15 Calories on Bike/ Rower

15 Deadlifts (185/125)

3 Rope Climbs

9 Calories on Bike/Rower

9 Deadlifts (185/125)

1 Rope Climb

Cap 15:00 Minutes

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4/19/2018 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Good Mornings (with empty bar)

10 Backsquats (with bar)

10 push press with bar

10 SIngles + 10 Doubles

Deadlift (3 x 5)

All of this is based on 90% of your 1RM. This is a deload week and we will retest 1RM for these lifts next week.

40% x 5

50% x 5

60% x 5

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Ladies will use a 53# Kettlebell for the Swings

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