CrossFit Praus – CrossFit
Warm-up (No Measure)
5 minutes on bike or rower, then:
4 rounds:
10 Squatted Thoracic Rotations
5 Power Snatches
5 Overhead Squats
5 Deadlifts
5 Power Cleans
5 Front Squats
Snatch/CLean/Deadlift (Total Weight)
Snatch (1 Rep Max)
Clean (1 Rep Max)
Deadlift (1 Rep Max)
In this complex, everyone starts with an empty bar. Men increase EMOM by 10 lbs total, ladies increase EMOM by 5 lbs total. You Snatch until you fail, you then move to a clean, once you reach failure, you move to a deadlift until you max your deadlift. Score is total of all three lifts.