CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
8 Dumbbell suitcase deadlift
8 1-Arm dumbbell high pull
8 1-Arm dumbbell shoulder press
5 Forward/backward leg swings off rig (R/L)
Power Clean (8 X 2 E2MOM )
Perform 8 x 2 E2MOM at 85-90% of your 1RM try to cycle or do quick singles.
Masters: 7 rounds
Metcon (AMRAP – Reps)
Complete as many reps as possible in 9 minutes of:
3+ Hang Power Clean
3+ Front Squat
5 Burpees over Bar
Every round increase hang power clean and front squats by 3 reps, burpees remain the same.
3-6-9-12 etc
Competitor
Men: 95 lbs
Women: 65 lbs
Masters 55+
Men: 55 lbs
Women: 45 lbs
Scaled
Men: 65
Women: 45