3/1/2018

CrossFit Praus – CrossFit

 

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Warm-up (No Measure)

10 Minutes

10 Samson Lunges

5 Inch worms

10 singles + 10 Doubles

Muscle Up Work

10 minutes of Muscle Up work. Weighted, ring, bar, jumping. Skill work

Overhead Squat (5 x 3 @ 75% of 1RM)

If athlete does not have an overhead squat 1RM, work towards a 1RM instead of rep scheme.

Metcon (Time)

3 rounds for time:

20 Overhead Walking Lunges (35/25)

10 Push Ups

20 Sit ups

Cap 10 Minutes

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2/28/2018 – Wednesday’s Wod

CrossFit Praus – CrossFit

 

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Warm-up (No Measure)

4 Rounds of:

10 Good Mornings

10 straight leg deadlifts

10 pass thru’s

Deadlift (5 x 3 @ 75% of 1RM)

Metcon (Time)

400 M Buy in

5 Rounds for time:

6 Deadlifts (105/75)

6 Thrusters (105/75)

10 Box Jumps (24/20)

20 Kettlebell Swings (53/35)

400 M Cash Out

20 Minute Cap

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2/27/2018

CrossFit Praus – CrossFit

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Warm-up (No Measure)

Warm up:

10 Minutes of:

100 meter jog

4 FIgure 4’s each leg

8 pass throughs

12 air squats with a pause at the bottom

Squat Clean (20 min EMOM)

Work up in weight to max for today

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

10 Pistols (alternating legs)

10 Handstand Pushups

10 Ring Dips

10 Mason Twist

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