CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike/rower:
then 2 rounds with a blue/red band:
10 Banded Pull aparts
10 Banded Front Squats
10 Banded Shoulder Press
10 Empty Bar Deadlifts
10 Empty Bar Hang Power Cleans
Metcon (AMRAP – Reps)
*5 minutes to warm up to 60-69% of your 1RM clean, then:
6 Min AMRAP
4 Power Cleans @ 60-69%
5 Burpees over bar
Rest 4 Minutes:
6 Min AMRAP
4 Power Snatches @ 60-69% (of power snatch)
5 Broad Jumps (6’/4′)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes of:
30 Double-unders
15 Single Arm Dumbell Snatches
3 Bar Muscle-ups
Competition:
Snatches (50/35)
Intermediate:
Snatches (35/25)
Chest to Bar Pull ups
Scaled (30/20)