Category Archives: WOD
09/21/2018 – Friday’s WOD
CrossFit Praus – CrossFit
Warm-up (No Measure)
10 Minutes of:
400 M on bike
5 Snatch Deadlifts
4 Hang snatch high pulls
3 Overhead squats
2 Behind the neck presses
Snatch (1 RM )
You will have 25 minutes to find your 1RM.
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
5 Dips
10 Power Cleans (65% of your 1RM)
Cash Out
EMOM 10
1.) 30 Double Unders
2.) 15 sit ups
09/20/2018 – Thursday’s WOD
CrossFit Praus – CrossFit
Warm-up (No Measure)
2 minutes with lacrosse ball on the calf/ankle area, then 2 minutes with lacrosse ball on shoulder/scap area.
Then:
8 Minutes:
8 Scap Pull downs with widening at the bottom (should be a light band)
10 kneeling ankle rotations (5 clockwise/ 5 counter clockwise each leg)
15 seconds per leg in the bottom of a pistol (rig assisted)
10 strict press with empty bar
Shoulder Press (5 x 2 @ 85-95% of 1RM)
Metcon (Time)
WOD:
25 HR Push-ups
50 Air Squats
then,
3 Rounds
10 C2B Pull-ups
15 Push Press (95/65)
20 Pistols
Cash Out
30 OH Lunges (45/25)