Category Archives: WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

400m Jog

3 Rounds:

10 Boot Strappers

10 Squatted thoracic rotations

10 90/90 hip rotations

2 Minutes ankle mobility/ 2 minutes hip mobility.

Back/Front Squat Program

Back Squat

4 @ 75%

4 @ 80%

4 @ 80%

4 @ 80%

Front Squat

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 70%

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

100m Plate Carry (45/25)

10 Burpees to Plate

10 Ground to OH w/Plate

CrossFit Praus – CrossFit

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Warm-up (No Measure)

Warm-up

4 Rounds

5 Power Snatches

5 BtN Snatch Grip Presses

5 OHS

Power Snatch (EMOM15)

Building in weight for a heavy for the day.

Metcon (Time)

15-25-35-25-15

Russian KB Swings (70/53)

Sit-ups

*50 DU’s after each round

CAP 15min

Extra Work

3 Rounds

1min Plank Holds

15 V-ups

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 Round

10 Pass Thrus

10 Windmills

10 Goodmornings

Gymnastics

30 Strict HSPU

*Scale w/Transitions,C2B,PU

Metcon (AMRAP – Reps)

As Far As Possible in 12min

3-6-9-12-15-18…

Power Clean (115/75)

S2OH

Wall Balls (20/14)(10/9)

Extra Work

3 Rounds

20 Birddogs