08/23/2019 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 minutes stiff leg Rowing or Bike

3 Rounds

6 Suitcase DB Deadlifts (L/R)

6 1 Arm DB Front Squat (L/R)

6 1 Arm DB Shoulder Press (L/R)

6 1 Arm DB Thrusters (L/R)

50′ DB Overhead Walk (L/R)

Deadlift (10, 10, 5, 5, 3, 3, 1, 1)

Every 3 minutes complete one set of deadlifts.

Metcon (AMRAP – Reps)

Max reps in a minute for 3 Rounds, score is max reps:

Push Ups

Box jumps (24/20)

Sit Ups

Thrusters (75/55)

Rest

08/22/2019 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10 Minutes:

Run 200

(All movements with red or blue band)

8 Banded Front Squats

8 Banded Shoulder Presses

8 Banded Thrusters

8 Banded High Pulls

8 Good Mornings

Power Clean + Front Squat

Working up in weight, find a heavy for today E2MOM for 30 minutes

Metcon (Time)

For time:

60 Dumbbell Hang Power Clean & Jerks (50/35)

30 One Arm Alternating Dumbbell Snatches

With a partner accumulate 60 DB hang power clean & jerks – only one partner is working at a time. Then immediately do 30 synchronized one arm alternating dumbbell snatches with your partner. Time logged is total time. Pick your load.

CAP 10 Minutes

08/21/2019 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

Tabata – 20 seconds on – 10 seconds to move to the next movement.

Bottom half burpee

Mountain climbers

Jump Squats

Half moons

alternating foot taps on the ball.

Shoulder Press

Find a heavy for the day, then do 5 x 5 @ 75% of daily 1RM

Metcon (Time)

3 rounds every 4 minutes:

15/12 Cal on Bike or Rower

9 Bar Facing Burpees

6 Squat Snatches (115/75)

Score is slowest round out of the three.