01/09/2020 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower:

2 Rounds:

5 Kettlebell presses (L/R)

10 Goblet Good mornings to a squat

10 Tap Swings

10 Deadlifts with empty bar

10 Hang Power Cleans

Double-Unders (EMOM8)

Working on large sets of unbroken double unders. We will work for 40 seconds and rest 20 for 8 minutes. If you can do sets of 10, 15, 20….

15.1 Remake (AMRAP – Rounds and Reps)

CrossFit Open Wod 15.1 & 15.1A Remake

Rx’d

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many rounds and reps as possible in 9 minutes of:

15 SIt ups

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 9 minutes of:

15 Sit ups

10 deadlifts (85 / 55 lb.)

5 snatches* (85 / 55 lb.)

*ground-to-overhead allowed

Masters

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 9 minutes of:

15 Sit ups

10 deadlifts (85 / 55 lb.)

5 snatches (85 / 55 lb.)

Masters Scaled

(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 9 minutes of:

15 sit-ups

10 deadlifts (65 / 45 lb.)

5 snatches* (65 / 45 lb.)

*ground-to-overhead allowed

Teens

(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Complete as many rounds and reps as possible in 9 minutes of:

15 sit ups

10 deadlifts (85 / 55 lb.)

5 snatches (85 / 55 lb.)

Teens Scaled

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 9 minutes of:

15 Sit ups

10 deadlifts (65 / 45 lb.)

5 snatches* (65 / 45 lb.)

*ground-to-overhead allowed

Workout 15.1a

(All Divisions)

1-rep-max clean

6-minute time cap

15.1A – Remake (Weight)

Max Clean minute 0900-1500

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