07/19/2018 – Thursday’s WOD

CrossFit Praus – CrossFit

 

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Warm-up (No Measure)

3 Rounds:

8 Figure Fours

10 Windmills

12 spiderman lunges

Clean and Jerk (5 x 1)

work to a heavy 1 RM with a full clean & jerk and then do

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Power Cleans (135/95)

15 Wallballs (20/14)

25 Mason Twist (20/14)

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07/18/2018 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10 minutes:

10 good mornings with empty bar

10 back squats with empty bar

10 pass throughs

Deadlift 3RM Then 85%

Find deadlift 3RM, then 85% 3×4

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

50 ft single arm overhead walking lunge

10 kettle bell swings

50 ft single arm overhead walking lunge (opposite arm)

10 kettle bell swings

100 ft. farmer carry

You pick the weight, it should be manageable to do the 50ft walking lunge unbroken. May use dumbbells or kettle bells.

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07/17/2018 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

12 Sampson Lunges

10 Boot Strappers

8 inch worms

6 Tap swings

Back/Front Squat Program

Back Squat Front Squat

1 x 5 @ 60% 1 x 5 @ 65%

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

1 x 5 @ 75% 1 x 5 @ 75%

1 x 5 @ 75%

Metcon (Time)

21-15-9-

Rowing

S2OH (115/75)

BOX JUMPS

200M Run is the “dash” You should end on the run.

Cap 15 minutes.

Weight should be light enough to do large sets. This should be a quick, intense wod. Scale accordingly.

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