11/21/2018 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 Good Mornings

10 Boot Strappers

10 Strict press with bar

10 Horizontal Abductors

Floor Press

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

** Remember this is all based off of 90% of your 1RM

Deadlift

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

** Remember this is all based off of 90% of your 1RM

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

11/20/2018 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 rounds:

10 thoracic rotations in a squat

5 Empty bar deadlifts

4 Power Snatches

3 Behind the neck presses

2 overhead squats

Metcon (Time)

5 rounds with a partner of 250 M row. (Total of 2500M)

E2MOM

Snatch pull followed by a snatch (can be power or full) . Building in weight, working on form and technique for 15 Rounds or 30 minutes total.

CrossFit Praus –

Warm-up (No Measure)

3 Rounds:

10 Wall Slides

10 Sampson Lunges

50 Ft. High knees

40 Ft. Butt Kickers

10 light kettle bell swings

10 Glute Bridges

Shoulder Press

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

** Rember this is all based off of 90% of your 1RM

Jerry Swinger (Time)

30 Wall Balls (20/14)

30 Kettle Bell Swings (2/1.5 pood)

60 Box Jumps (24/20)

30 Kettle Bell Swings (2/1.5 pood)

30 Wall Balls (20/14)

18 Minute Cap

Cash Out

200 double unders or 5 minutes of double under work