11/15/2019 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

10 Banded high pulls

10 Banded front squats

10 Banded good mornings

5 Deep squat thoracic rotations (R/L)

50′ Carioca

Power Clean (6 x 3 )

At 80% of your 1RM Clean complete 6 x 3, you have 15 minutes to complete.

Masters: 5 x 3

Metcon (Time)

15-12-9-6-3 reps for time of:

Double dumbbell hang squat clean and jerks

Pull-ups

14 minute time cap

Competitors

Men: 50 lbs

Women: 35 lbs

Intermediate

Men: 40 lbs

Women: 25 lbs

Scaled

Men: 20 lbs

Women: 10 lbs

11/14/2019 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

5 Kettlebell suitcase deadlifts (R/L)

10 Goblet good mornings

10 Kettlebell deadlifts

5 Inch worm

50′ Side shuffle (R/L)

Deadlift (6 x 3)

Build to a heavy 3 rep, then reduce to 90% and complete 6 x 3 resting 1 minute inbetween sets.

Masters: 5 x 3

Metcon (AMRAP – Reps)

For max reps at each station:

Tabata strict handstand push-ups

Rest 40 seconds

Tabata sit-ups

Rest 40 seconds

Tabata push-ups

Rest 40 seconds

Tabata jumping back squats

Rest 40 seconds

(4 total rounds for 16 minutes total)

Tabata interval is 20 seconds of work followed by 40 seconds of rest for four intervals

Score is total reps

Competitor

Men: 75 lbs back squats

Women: 55 lbs back squats

Scaled

Men: 45 lbs

Women: 35 lbs