10/18/2019 – Friday’s WOD – 20.2

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 minutes Bike/Rower

3 Rounds

5 Partial Squat Thoracic Rotations (R/L)

10 Kettlebell Goblet Pause Squats

10 Russian Kettlebell Swings

50′ Bent Knee Bear Crawls

50′ Butt Kickers

50′ Side Shuffles (R/L)

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells
Master’s 55+

Men: 35 lbs

Women: 20 lbs

Scaled

Men: 35-lb. DBs, hanging knee-raises, single-unders

Women: 20-lb. DBs, hanging knee-raises, single-unders

10/17/2019 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

200m Jog

Into 3 Rounds

10 Squats with Plate Presses

100′ Overhead Plate Carry

5 Sumo Inch Worms

50′ Lunges with Thoracic Rotations

50′ Walking Glute Stretch

10 Cossack Squats off Rig

Back Squat (3 x 5)

Today we will be completing a box squat. You will need to have a stack of weights/bench or box that you can squat to just below parallel. Build to a heavy 5 Rep for today, then back down to 90% of that number and perform 3 x 5.

Metcon (No Measure)

Every minute on the minute for 20 minutes complete:

Minute 1: 15/12 Calories Bike/Row

Minute 2: 10 Air Squats

Minute 3: 30 sec. Handstand Hold

Minute 4: 10 Alternating Dumbbell Snatches

Minute 5: 10 Wall balls

Athletes pick weight for Dumbbell Snatches & Wall balls

10/16/2019 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

200m Jog

Into 2 Rounds

8 1-Arm Dumbbell Shoulder Press (R/L)

8 1-Arm Dumbbell Waiter Squat (R/L)

8 Dumbbell Suitcase Deadlift (R/L)

50′ Side Shuffle (R/L)

50′ Samson Lunges

Burgener warm-up let by Coach

Snatch (EMOM 10 )

Perform one full snatch @ 65% of your 1RM EMOM for 10 minutes. Then rest 4 minutes.

Hang Power Clean (8 x 3 @ 65% of 1RM)

Perform 3 hang power cleans (holding onto the bar) at 65% of your 1RM clean, resting approximately 1 minute between rounds.

Masters perform 7 x 3

Metcon (Time)

10 rounds for time of:

1 Snatch

3 Overhead squats

15 minute time cap

*Snatches may be full or power

Competitors

M: 185 lbs

F: 125 lbs

Intermediate

M: 135

F: 95

Scaled

M: 75 lbs

F: 55 lbs