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CrossFit Praus
Program
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Date
WOD
11/08/2018 - Thursday's WOD - CrossFit Praus
Class
(All)
CrossFit: 6:00 AM
CrossFit: 7:00 AM
CrossFit: 9:30 AM
CrossFit: 12:00 PM
CrossFit: 4:30 PM
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CrossFit: 6:30 PM
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0 - 17
18 - 24
25 - 34
35 - 44
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55 - 64
65+
Count (M/F):
0 (0/0)
WOD
11/08/2018 - Thursday's WOD
5 Rounds:
15 Singles + 10 Doubles
10 Shoulder rotations
5 Hang power cleans (empty bar)
4 Front squats
3 Push Press
2 Figure 4's each side
Metcon (No Measure)
Clean EMOM 30
Building in weight, work to a heavy for the day. May not be a 1RM, but if they are feeling good, go for it.
Need 2 good lifts at a weight before adding weight.
Cash Out
100 Double Unders for time OR 5 minutes of work on them.
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Whiteboard:
Thursday, November 08, 2018
Male Athletes
Female Athletes
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