01/17/2020 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Minutes Bike/row, then:

2 Rounds:

10 Russian Kettlebell Swings

10 Goblet Squats (with 3 sec. pause at bottom)

10 Lunges with a twist

10 Push Ups

10 Single arm Kettlebell Press (5L/5R)

Shoulder Press (3 x 10)

Front Squat (3 x 10)

This weight should be around 65-75% of your one rep max.

Metcon (Time)

21-15-9

Overhead Squat

Floor Press

Competition

105/75

Intermediate:

95/65

Scaled:

85/55

Cap 10 minutes

01/16/2020 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 Minutes of Ankle and shoulder mobility, then:

2 Rounds of:

10 Tap Swings to a Pike

10 Scap Pull ups

10 Pistols on the rig (5L/5R)

10 Figure 4’s on Rig (5L/5R)

10 Single Arm Kettle Bell Press (5l/5R)

Metcon (No Measure)

EMOM10

4 Strict Hand Stand Push Ups – Even

4 Strict Ring Dips – Odd

2 Minute Rest

EMOM10

6 Toes 2 Bar – Even

6 Pistols – Odd

**** Please scale up or down depending on your proficiency in each movement. Athlete should be working for no less than 20-30 seconds each minute. ****

Metcon (Time)

5 Rounds for time of:

15 Wallball Shots

15 Power Cleans

Cap 16

Competition

Wallballs 20/14, 10/9

Cleans 95/65

Intermediate

Wallballs 14/10, 10/9

Cleans 85/55

Scaled

Wallballs 14/10, 9/8

Cleans 75/45