01/30/2020 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower, then:

2 Rounds:

10 Lunges with a twist

5 Inchworms

10 Standing Glute Stretches (5L/5R)

10 Pass Throughs with PVC

Burgener Warm Up led by coach

Snatch (E3MOM 65-69% 5 x 5)

Masters 4 x 5

Metcon (AMRAP – Rounds and Reps)


20 Dumbell Power Snatches

20 Weighted Lunges

20 Single arm Deadlift (10R/10L)

** Athlete will use the dumbell used for the snatches to hold in a front rack position as their weight for the weighted lunge.


50 lbs/ 35lbs


35 lbs/25 lbs


25lb/ 15lb