Category Archives: WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 Pass Throughs

10 Tap Swings

10 Strict Press

10 Front squats with bar

10 Thoracic rotations

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 Rounds

5 Power Snatches

5 OHS

5 Snatch Balance

10 Wall Slides

Snatch (EMOM 15)

Any Variation of Snatch

Metcon (Time)

Partner WOD

5 Rounds each, alt.

10 Box Jump Overs 24/20

Bike 500m

CAP 15min

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 Rounds

5 Power Cleans

5 High Hang Squat Clean

5 Front Squats

Clean (EMOM 15)

Any Clean variation

Metcon (Time)

3 Rounds

2 Power Cleans 185/125

4 Front Squats

8 Deadlifts

CAP 9min