05/21/2018 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds or 10 minutes of:

10 (90 Degree) arm rotations (on the ground) each arm

10 Banded T pulls

10 Boot Strappers

Push Press

Here is the all loving De-load week!! All numbers are based on your 90%.

1x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

Metcon (Time)

60 Russian Kettle Bell Swings (70/55)

200m Run/250m Row/625 Bike

50 Wall Balls (20/14)

200m Run/ 250m Row/625 Bike

25 C2B Pull ups

200m Run/ 250m Row/625 Bike

5 bar Muscle Ups

200m Run/ 250m Row/625 Bike

25 Minute Cap

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05/18/2018 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 Hip Hinge and Reach

5 Strict Press with light weight

5 Goblet Squats (light) with Pause at bottom

5 broad jumps

Back/Front Squat Program

Back Squat Front Squat

1 x 10 @ 60% 1 x 5 @ 60%

1 x 10 @ 65% 1 x 5 @ 65%

1 x 8 @ 70% 1 x 5 @ 70%

1 x 8 @ 75% 1 x 5 @ 70%

Metcon (AMRAP – Reps)

AMRAP 12

2 Dumbell Snatches (50/35) alternating

1 Hand Stand Push up

Dumbell reps increase by 2 each round, HSPU 1 each round

(i.e. 4 Snatches, 2 HSPU, 6 Snatches – 3 HSPU’s….) Always even numbers on the Snatches and HSPU’s should always be half of the snatch reps.

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