CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds:
10 Hip Hinge and Reach
5 Strict Press with light weight
5 Goblet Squats (light) with Pause at bottom
5 broad jumps
Back/Front Squat Program
Back Squat Front Squat
1 x 10 @ 60% 1 x 5 @ 60%
1 x 10 @ 65% 1 x 5 @ 65%
1 x 8 @ 70% 1 x 5 @ 70%
1 x 8 @ 75% 1 x 5 @ 70%
Metcon (AMRAP – Reps)
AMRAP 12
2 Dumbell Snatches (50/35) alternating
1 Hand Stand Push up
Dumbell reps increase by 2 each round, HSPU 1 each round
(i.e. 4 Snatches, 2 HSPU, 6 Snatches – 3 HSPU’s….) Always even numbers on the Snatches and HSPU’s should always be half of the snatch reps.