09/21/2018 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10 Minutes of:

400 M on bike

5 Snatch Deadlifts

4 Hang snatch high pulls

3 Overhead squats

2 Behind the neck presses

Snatch (1 RM )

You will have 25 minutes to find your 1RM.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 Dips

10 Power Cleans (65% of your 1RM)

Cash Out

EMOM 10

1.) 30 Double Unders

2.) 15 sit ups

09/20/2018 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

2 minutes with lacrosse ball on the calf/ankle area, then 2 minutes with lacrosse ball on shoulder/scap area.

Then:

8 Minutes:

8 Scap Pull downs with widening at the bottom (should be a light band)

10 kneeling ankle rotations (5 clockwise/ 5 counter clockwise each leg)

15 seconds per leg in the bottom of a pistol (rig assisted)

10 strict press with empty bar

Shoulder Press (5 x 2 @ 85-95% of 1RM)

Metcon (Time)

WOD:

25 HR Push-ups

50 Air Squats

then,

3 Rounds

10 C2B Pull-ups

15 Push Press (95/65)

20 Pistols

Cash Out

30 OH Lunges (45/25)