CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds:
10 Good Mornings
10 Tap Swings
10 Air Squats
100 meter run
Granite Games- 2018- Wod 5 (AMRAP – Rounds and Reps)
AsRx
18MIN TIME CAP
2 Rounds:
6 Ring Muscle Ups
12 Deadlifts (225lb/155lb)
18 Box Jump Overs (24″/20″)
2 Rounds:
4 Ring Muscle Ups
8 Deadlifts (315lb/205lb)
12 Box Jump Overs (24″/20″)
2 Rounds:
2 Ring Muscle Ups
4 Deadlifts (365lb/235lb)
8 Box Jump Overs (24″/20″)
Men will use 225 lb., 315lb., and 365lb. with a 24″ box
Women will use 155 lb., 205lb., and 235lb. with a 20″ box
Intermediate
18MIN TIME CAP
2 Rounds:
6 Chest to Bar Pull Ups
12 Deadlifts (185lb/125lb)
18 Box Jump Overs (24″/20″)
2 Rounds:
4 Chest to Bar Pull Ups
8 Deadlifts (275lb/185lb)
12 Box Jump Overs (24″/20″)
2 Rounds:
2 Chest to Bar Pull Ups
4 Deadlifts (315lb/215lb)
8 Box Jump Overs (24″/20″)
Men will use 185 lb., 275lb., and 315lb. with a 24″ box
Women will use 125 lb., 185lb., and 215lb. with a 20″ box
Scaled
18MIN TIME CAP
2 Rounds:
6 Pull Ups
12 Deadlifts (135lb/95lb)
18 Step Up and Overs (24″/20″)
2 Rounds:
4 Pull Ups
8 Deadlifts (185lb/125lb)
12 Step Up and Overs (24″/20″)
2 Rounds:
2 Pull Ups
4 Deadlifts (225lb/155lb)
8 Step Up and Overs (24″/20″)
Men will use 135 lb., 185lb., and 225lb. with a 24″ box
Women will use 95 lb., 125lb., and 155lb. with a 20″ box
Granite Games 2018 – WOD 5 (Time)
AsRx
18MIN TIME CAP
2 Rounds:
6 Ring Muscle Ups
12 Deadlifts (225lb/155lb)
18 Box Jump Overs (24″/20″)
2 Rounds:
4 Ring Muscle Ups
8 Deadlifts (315lb/205lb)
12 Box Jump Overs (24″/20″)
2 Rounds:
2 Ring Muscle Ups
4 Deadlifts (365lb/235lb)
8 Box Jump Overs (24″/20″)
Men will use 225 lb., 315lb., and 365lb. with a 24″ box
Women will use 155 lb., 205lb., and 235lb. with a 20″ box
Intermediate
18MIN TIME CAP
2 Rounds:
6 Chest to Bar Pull Ups
12 Deadlifts (185lb/125lb)
18 Box Jump Overs (24″/20″)
2 Rounds:
4 Chest to Bar Pull Ups
8 Deadlifts (275lb/185lb)
12 Box Jump Overs (24″/20″)
2 Rounds:
2 Chest to Bar Pull Ups
4 Deadlifts (315lb/215lb)
8 Box Jump Overs (24″/20″)
Men will use 185 lb., 275lb., and 315lb. with a 24″ box
Women will use 125 lb., 185lb., and 215lb. with a 20″ box
Scaled
18MIN TIME CAP
2 Rounds:
6 Pull Ups
12 Deadlifts (135lb/95lb)
18 Step Up and Overs (24″/20″)
2 Rounds:
4 Pull Ups
8 Deadlifts (185lb/125lb)
12 Step Up and Overs (24″/20″)
2 Rounds:
2 Pull Ups
4 Deadlifts (225lb/155lb)
8 Step Up and Overs (24″/20″)
Men will use 135 lb., 185lb., and 225lb. with a 24″ box
Women will use 95 lb., 125lb., and 155lb. with a 20″ box