CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower:
3 Rounds:
10 Boot Strappers
10 Lunges with a twist
10 Empty Barbell Deadlifts
10 Rack rotations with empty barbell
Clean (E3MOM @ 60-69% of your 1RM)
You will perform 5 x 5 every three minutes. These should be quick singles, focusing on form and technique.
Metcon (Time)
4 Rounds for time of:
25 Dumbbell Deadlifts
12 Dumbbell Front Squats
12 Dumbbell Push Press
10 Pull-ups
Competition:
Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells
Intermediate:
Men: Two 35-lb Dumbbells
Women: Two 25-lb Dumbbells
Scaled:
Men: Two 25-lb Dumbbells
Women: Two 15-lb Dumbbells
Shoulder Press Coplex (4 x 3 @ 60-69% of 1RM Strict Press)
Strict Press to a Push Press to a Push Jerk or Split Jerk
You will complete in one complex a strict press, to a push press, then a push jerk or split jerk. This should all be done in one movement without putting the barbell down.
This “complex” is considered one rep.