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Components
Clean
Metcon
Settings
Location
(All)
CrossFit Praus
Program
Bootcamp
Childcare
CrossFit
Foundations
Guest Class
Gymnastics
Home Gym
Olympic Lifting
Open Gym
Strength
Date
Workout
12/20/2019 - Friday'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
CrossFit: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (4/9)
Workout
12/20/2019 - Friday's WOD
3 minutes bike or rower
3 rounds of:
10 Russian kettlebell swings
6 1-Arm kettlebell high pull (R/L)
6 1-Arm kettlebell shoulder press (R/L)
6 1-Arm kettlebell waiter squats (R/L)
5 Inch worms
10 Ring Rows
Clean (6 x 1)
Build to a heavy single in 10 minutes, then reduce down to 90% and perform 6 x 1.
Masters: 4 x 1
Metcon (AMRAP - Reps)
Complete as many reps as possible in 9 minutes of:
3+ Hang Power Snatch
3+ Overhead squat
30 Double unders
Every round increase hang power snatch and overhead squats by 3 reps, double unders remain the same.
3-6-9-12 etc
Competitor
Men: 75 lbs
Women: 55 lbs
Masters 55+
Men: 55 lbs
Women: 45 lbs
Scaled
Men: 45
Women: 35
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 20, 2019
Leaderboard
Men's Clean
No male leaders to show...
Women's Clean
No female leaders to show...
Male Clients
1
Jacob
Lawson
CrossFit: 4:30 PM
6 x 1 @ 245 lbs
1x1 275#
2
Ryan
Fruchey
CrossFit: 12:00 PM
6 x 1 @ 235 lbs
Bodyweight?
3
Corey
Schwanz
CrossFit: 9:30 AM
1 x 1 @ 235 lbs
3
Randy
Kilbourne
CrossFit: 12:00 PM
1 x 1 @ 225 lbs
Female Clients
1
Nicky
Schwanz
CrossFit: 6:00 AM
6 x 1 @ 165 lbs
2
Private
CrossFit: 9:30 AM
6 x 1 @ 145 lbs
3
Melissa
Gratz
CrossFit: 6:00 AM
6 x 1 @ 130 lbs
2x1 125, 4x1 130
4
Amanda
Benz
CrossFit: 4:30 PM
6 x 1 @ 125 lbs
4
Kelci
Burnham
CrossFit: 12:00 PM
6 x 1 @ 125 lbs
5
Kristan
Smith
CrossFit: 4:30 PM
6 x 1 @ 120 lbs
6
Amanda
Berish
CrossFit: 6:00 PM
6 x 1 @ 110 lbs
7
Amber
Simons
CrossFit: 7:00 AM
6 x 1 @ 95 lbs
Based off 105lbs
8
Paula
Mamani
CrossFit: 6:00 PM
4 x 1 @ 95 lbs
100# heaviest today
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