Category Archives: WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 Rounds

5 Strict Press

5 Power Cleans

5 High Hang Squat Clean

Clean and Jerk

Clean and Jerk

5 @ 50%

5 @ 75%

Metcon (Time)

4 Rounds

10 1Arm Clean and Jerk (50/35)

15 T2B

Extra Work

3×10 Bird Dog DB Rows

3×10 Weighted Hollow Rocks

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 Rounds

10 Single Leg RDL

10 Tap Swings

10 Jump Squats

Front Squat (5 x 3 @ 80%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 C2B

10 Push-ups

10 Deadlifts (185/125)

Extra Work

3 Rounds

15 V-ups

30 Mason Twists

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 Rounds

10 Wall Slides

5 Power Snatches

5 Snatch Balances

Strength

Snatch (Squat and w/Good Form)

5 @ 50%

5 @ 75%

Metcon (Time)

5 Rounds

10 DB Snatches (50/35)

10 Box Jumps

Extra Work

3 Rounds

15 Supermans

1 min Plank