CrossFit Praus – CrossFit
Warm-up (No Measure)
2 Rounds
5 Box Step Ups (R/L)
5 Dumbbell Suitcase Deadlift (R/L)
5 Dumbbell High Pull (R/L)
5 1-Arm Dumbbell Shoulder Press (R/L)
50′ Carioca (R/L)
Burgener Warm-up Led by Coach
Snatch (E2MOM for 8 rounds)
Complete 8 x 2 full snatch E2MOM at 70% of your 1RM Snatch. A short reset at the bottom is fine, but make this a set of 2, not two singles.
Masters: 7 x 2
Open Test Comptrain Benchmark (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
50 Wall Ball Shots (20/14 lb)
50 Double-Unders
40 Box Jumps
40 Toes-to-Bars
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans
20 Jerks
10 Power Snatches
10 Muscle-Ups
Competitors
Men: 145 lbs
Women: 100 lbs
Intermediate
Men: 95 lbs
Women: 65 lbs
Scaled
Single-Unders
Hanging Knee Raises
Band Assisted Pull-ups/Ring Rows
1 Muscle-Up = 1 Pull-Up + 1 Ring Dip
Men: 65 lbs
Women: 45 lbs
90th Percentile
Men: 300 reps
Women 300 reps