CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on Bike/rower,
then, 3 rounds of :
10 Snatch Grip Deadlifts
10 Power Snatches
10 Strict presses with empty barbell
10 Push Ups with shoulder tap
Metcon (AMRAP – Reps)
Barbell Cycling
AMRAP 6
5 P. Snatches @ 65% of 1RM P. Snatch
10/8 Cal on Bike/ Rower
Rest 4 Minutes, then:
AMRAP 6
5 Power Cleans @ 65% of 1RM P. Clean
10/8 Cal on Bike/ Rower
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Pull ups
Hand Stand Push Ups
(-) equals 50ft Farmers Carry
Competition:
Dumbbells 50/35
Intermediate:
Dumbbells 35/25
Scaled:
Dumbbells 25/15