CrossFit Praus – CrossFit
Warm-up (No Measure)
2 rounds of:
5 Pass through
5 Reverse pass through
5 Dumbbell suitcase deadlifts (R/L)
5 Dumbbell high pull (R/L)
5 Dumbbell shoulder press (R/L)
Burgener warm-up led by coach
Snatch + OHS (75% of 1RM Snatch (9 x 1))
Snatch + 1 Overhead Squat
Masters: 8 sets
You will have 15 minutes to complete these sets.
Metcon (Time)
Prior to 8:00, complete:
3 rounds of:
6 Pull-ups
10 Overhead Squats
Then, 3 rounds of:
9 Pull-ups
8 Overhead Squats
*Prior to 14:00, complete 3 rounds of:
3 Muscle-ups
6 Overhead Squats
*Prior to 20:00, complete 3 rounds of:
6 Muscle-ups
4 Overhead Squats
*If all reps are completed, time cap extends by 6 minutes.
Competitors
Men: 95- 135- 185- 225 lbs
Women: 65- 95- 135- 155 lbs
Intermediate
Men: 75- 105- 135- 155 lbs
Women: 45- 75- 95- 115 lbs
1 Muscle-up = 1 Pull-up + 1 Dip
Scaled
Men: 45- 75- 95-115 lbs
Women: 35- 55- 65- 75 lbs
1 Muscle-up = 1 Pull-up + 1 Dip