11/13/2019 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

2 rounds of:

10 Russian kettlebell swings

5 Kettlebell deadlift (R/L)

5 Kettlebell high-pull (R/L)

5 Kettlebell shoulder press (R/L)

Class led Burgener warm-up

Power Snatch (E3MOM )

E3MOM complete 3 power snatches at 80% of your 1RM snatch for 5 rounds.

Masters complete 4 Rounds

Metcon (Time)

For time complete:

50 Chest-to-bar

15 Cal Bike

6 Cleans

12 minute time cap

*Cleans may be full or power

Competitors

Men: 225 lbs

Women: 155 lbs

Intermediate

Men: 185 lbs

Women: 125 lbs

Scaled

Men: 115 lbs

Women: 75 lbs

11/12/2019 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

5 Partial squat thoracic rotations (R/L)

10 Bootstrappers

10 Scapular pull-ups

10 Kip swings to pike

50′ Samson lunges

Shoulder Press (5 x 3 @ 80%)

Complete 5 x 3 at 80%

Masters: 4 x 3

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Competitor

Men: 35 lbs

Women: 25 lbs

Scaled

Men: 20 lbs

Women: 10 lbs

90th Percentile

7.3 rounds for both men and women

11/11/2019 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

10 Kettlebell goblet squats

10 Kettlebell goblet good morning

10 Kettlebell romanian deadlifts

50′ Bear crawls

50′ Lunges with thoracic rotations

Back Squat (6 x 3)

Build to a heavy 3RM and reduce by 10% and complete 6 x 3

Masters: 5 x 3

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 12 minutes of:

30 Double-unders

15 Sit-ups

10 Alternating dumbbell snatches

Competitor

Men: 50 lbs

Women: 35 lbs

Intermediate

Men: 40 lbs

Women: 25 lbs

Scaled

Men: 20 lbs

Women: 10 lbs

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.