01/22/2020 – Wednesday’s WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 minutes on bike or rower:

3 Rounds:

10 Boot Strappers

10 Lunges with a twist

10 Empty Barbell Deadlifts

10 Rack rotations with empty barbell

Clean (E3MOM @ 60-69% of your 1RM)

You will perform 5 x 5 every three minutes. These should be quick singles, focusing on form and technique.

Metcon (Time)

4 Rounds for time of:

25 Dumbbell Deadlifts

12 Dumbbell Front Squats

12 Dumbbell Push Press

10 Pull-ups


Men: Two 50-lb. Dumbbells

Women: Two 35-lb. Dumbbells


Men: Two 35-lb Dumbbells

Women: Two 25-lb Dumbbells


Men: Two 25-lb Dumbbells

Women: Two 15-lb Dumbbells

Shoulder Press Coplex (4 x 3 @ 60-69% of 1RM Strict Press)

Strict Press to a Push Press to a Push Jerk or Split Jerk
You will complete in one complex a strict press, to a push press, then a push jerk or split jerk. This should all be done in one movement without putting the barbell down.

This “complex” is considered one rep.