12/11/2019 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

10 Kettlebell romanian deadlifts

10 Kettlebell swings

50′ Overhead kettlebell carry (R/L)

50′ Frankenstein walks

50′ Bent knee bear crawls

10 Ring rows

Power Clean (EMOM 8 )

Build to a heavy single in 12 minutes. Then @ 90% perform 1 lift for 8 rounds EMOM.

Masters: 6 rounds

Metcon (Time)

Complete 6 rounds of:

50 Double unders

12 Single hang dumbbell clean & jerk

12 minute time cap

Competitor

Men: 50 lbs

Women: 35 lbs

Masters 55+/Intermediate

Men: 35 lbs

Women: 25 lbs

Scaled

Men: 20 lbs

Women: 10 lbs

12/10/2019 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

10 Banded High Pulls

10 Banded Good Mornings

50′ Straight Leg Bear Crawl

50′ T Walks

10 Tap swings

10 Scapular pull-ups

Deadlift (5 x 2 @ 90%)

Build to a heavy 2RM, (should be higher than last week), then reduce down to 90% and perform 5 x 2.

Masters 4 x 2

Team Series Event 3 (Time)

Team Series Event 3

21-15-9 reps for time of:

Pull-ups

Deadlifts

Competitor

Men: 225 lbs

Women: 155 lbs

Scaled

Men: 135 lbs

Women: 95 lbs
Workout can be completed with a partner or individually. If done with partner, all reps are performed in sync.

90th percentile is if performed with a partner

Men: 4:04

Women: 4:25

12/09/2019 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

2 rounds of:

10 PVC pass through

5 Reverse PVC pass through

10 PVC overhead squats

50′ Bent knee bear crawl

50′ Samson lunges

Class led Burgener warm-up

Power Snatch (8 x 1 EMOM)

Build to a heavy single in 10 minutes, then reduce down to 90% and perform 8 rounds of EMOM.

Masters EMOM x 6

Metcon (AMRAP – Reps)

Every minute on the minute for 15 minutes complete:

10 Sit-ups

10 Air squats

AMRAP knees to elbows

Score is total reps of knee to elbows

Scaled

Hanging knee raises