12/06/2019 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

6 1-Arm kettlebell shoulder presses (R/L)

6 1-Arm waiter squats (R/L)

5 Sumo inch worms

50’ Samson lunges

50’ Bent knee bear crawls

5 Cossack squats off rig (R/L)

Front Squat (5 x 2)

Build to a heavy 2RM, reduce to 90% and perform 5 x 2 .

Masters: 4 x 2

Metcon (AMRAP – Reps)

2 rounds for max reps of:

2 minutes of push presses,

Rest 1 minute

2 minutes of cleans,

Rest 1 minute

2 minutes of deadlifts

Rest 1 minute

*Cleans may be power or full

Score is total completed reps

18 min total

Competitors

Men: Push presses 135 lbs; Cleans 185 lbs; Deadlifts 275 lbs

Women: Push presses 95 lbs; Cleans 135 lbs; Deadlifts 185 lbs

Intermediate

Men: Push presses 115 lbs; Cleans 155 lbs; Deadlifts 205 lbs

Women: Push presses 75 lbs; Cleans 105 lbs; Deadlifts 145 lbs

Scaled

Men: Push presses 65 lbs; Cleans 105; Deadlift 135 lbs

Women: Push presses 45 lbs; Cleans 75; Deadlift 105 lbs

12/05/2019 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

6 1-Arm kettlebell shoulder press

10 Russian kettlebell swings

10 Kettlebell romanian deadlifts

50′ 1-Arm kettlebell farmers carry (R/L)

5 Deep squat thoracic rotation (R/L)

6 Push-up shoulder taps

Clean (8 x 1 @ 85-90% )

In 8 minutes warm up to 85-90% of your full clean by performing:

2 x 70%

2 x 75%

2 x 80%

2 x 85%

Then perform:

E2MOM at 85% to 90% x 8 . These reps should be singles reps.

Masters: 6 Rounds of singles

Metcon (Time)

Complete 3 rounds for time of:

16 Burpee box jump-overs (24/20)

16 Russian kettlebell swings

12 minute time cap

Competitor

Men: 53 lbs

Women: 35 lbs

12/04/2019 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

5 Kettlebell suitcase deadlifts (R/L)

10 Goblet good mornings

10 Kettlebell deadlifts

5 Inch worm

50′ Side shuffle (R/L)

Deadlift (5 x 2 )

Build to a heavy 2 RM then reduce down to 90% do 5 x 2.

Masters: 4 x 2

Metcon (AMRAP – Reps)

Every minute on the minute for 18 minutes:

Minute 1: 15/12 cal row

Minute 2: 6 Power cleans

Minute 3: 40 Double unders

Competitor

Men: 155 lbs

Women: 105 lbs

Masters 55+

Men: 105 lbs

Women: 75 lbs

Intermediate

Men: 135 lbs

Women: 95 lbs

Scaled:

Men: 105 lbs

Women: 75 lbs