3/18/2019 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

1000 M run

Lunges (3 x 20 )

Weighted Lunges
Front Rack lunges – you pick a challenging weight. If Front Rack is not possible, farmer carry is a solid substitute.

Strength

DB Bench Press

3sets x 10reps

DB Upright Row

3sets x 20reps

Single Arm DB Strict Press 3sets x 20reps

Bird Dog Row

3sets x 20reps

Metcon (No Measure)

3 Rounds:

20 Back Extentions

20 Windshield Wipers

03/15/2019 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 pass throughs

10 barbell power snatches

10 boot strappers

10 wall slides

10 OHS

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period