05/14/2019 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds

10 KB bottoms up Presses (5 per side)

10 Air squats (pause @ bottom)

10 Tap Swings

10 light KB swings

Strength

30 Strict HSPU

50 Strict Pull-ups

50 Thomas Touches

Metcon (Time)

3 Rounds

200m Run w/KB (53/35)

20 Push Presses (95/65)

20 Goblet Lunge (53/35)

CAP 16min

Extra Work

50 Bird Dog Rows

https://www.youtube.com/watch?v=JENJi0yMB20

05/13/2019 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Minutes on bike or rower:

then:

3 Rounds

10 Squat Therapy squats

10 Lunges with Twist

5 Burpees

5 90/90 hip rotations

Back/Front Squat Program

Back Squat

10 @ 60%

8 @ 65%

6 @ 70%

6 @ 75%

6 @ 80%

Front Squat

5 @ 60%

5 @ 70%

5 @ 75%

5 @ 75%

Metcon (AMRAP – Reps)

AMRAP 8min

30 Sit ups

20 Push-ups

10 Power Cleans (115/75)