Category Archives: WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Minutes on bike or rower, then:

2 rounds:

10 Pass Through’s with PVC

10 Runners Lunge with a thoracic rotation (5L/5R)

10 Good Mornings with Empty Barbell

10 Back Rack Rotations with Empty Barbell

10 Strict Press with Empty Barbell

10 Bottom Half Burpees

Clean

1 x 2 @ 60%

1 x 2 @ 65%

1 X 10 @ 70%

1 x 8 @ 75%

60% & 65% Should be done touch and go, 70 and 75% should be done as single lifts, approximately one lift every 30 seconds.

Metcon (Time)

30-20-10

Alternating Dumbbell Snatch (50/35)

Box Jumps

Competition:

Alternating Dumbell Snatches (50/35)

Intermediate:

Alternating Dumbbell Snatches (35/25)

Scaled:

Alternating Dumbbell Snatches (30/20)

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Minutes on bike or rower, then:

2 Rounds:

10 Deep Squatted Thoracic Rotations

50 Ft Glute Stretch

50 Ft Frankenstein’s

10 Light Kettlebell Swings

10 Light Strict Press

10 Pass Throughs with PVC

Metcon (No Measure)

EMOM10

10 Bulgarian Split Squats (5L/5R)(50/35)(even)

10 Kip to Pike (odd)

* focus on tight core, pushing off bar and straight body*

Rest 2 Minutes

EMOM10

5 Strict Pull ups (Even)

10 Push Ups (odd)

**Push ups and pull ups should be challenging, ring, weighted, whatever pushes you as an athlete.

Lucian 1.0 (Time)

For time complete:

21-15-9

Thruster (75/55)

Pull-up

Burpee
10 minute time cap

Happy Fran Cough to all!

Lucian 2.0 (Time)

For time complete:

15-12-9

Thruster (95/65)

Chest-to-bar Pull-up

Lateral Burpee Over Bar
10 minute time cap

Happy Fran Cough to all!

Lucian 3.0 (Time)

For time complete:

9-7-5

Thruster (135/95)

Bar Muscle-up

Bar Facing Burpees
10 minute time cap

Happy Fran Cough to all!

CrossFit Praus – CrossFit

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Metcon

Metcon (No Measure)

Saturday WOD

Minutes 1-10: 10′ AMRAP

Partner A: AMRAP 20 Ab Mat Sit-Ups

20 Burpees

Partner B: 200m Double KB Front Rack Carry

**Switch when partner B returns and pick up where partner A leaves off.

Minutes 11-20: 10′ AMRAP

Partner A: AMRAP 20 KBS

20 Box Jumps

Partner B: Goblet Hold in bottom of Squat

**Switch each round

Minutes 21-30: 10′ AMRAP

Partner A: AMRAP 20 G2O

20 Plate OH Lunges

Partner B: 400m run/500m Row/1250m Bike

**Switch when partner B returns and pick up where partner A leaves off.