02/01/2018

CrossFit Praus – CrossFit

Warm-up (No Measure)

3 Rounds:

5 Strict Ring Rows

10 Strict Press

10 Frankensteins

10 T Walks

Power Clean (7 x 2 @ 75% of 1RM)

Metcon (AMRAP – Reps)

Increase by 2 each round for 12 minutes:

2,4,6,8,10,12…..

Power Cleans (115/75)

Front Squat

Hand Stand Push Ups

Posted in WOD |

1/31/2018

CrossFit Praus – CrossFit

Warm-up (No Measure)

10 minutes of:

10 Romanian deadlifts with empty bar

5 Windmills each way

10 Glute bridges slow eccentric

Deadlift (7 x 5 @ 65% of 1RM)

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

4 Muscle Ups

10 Box Jumps (24/20)

12 Wall Balls (10’/9′)(20#/14#)

20 Sit Ups

Extra Work

10 min EMOM

1. 10 chest to bar

2. 10 Calorie Row

Posted in WOD |