CrossFit Praus – CrossFit
Warm-up (No Measure)
2 rounds of:
5 Box step-ups (R/L)
10 Banded front squats
10 Banded shoulder press
5 Inch worms
50′ Bent knee bear crawl
50′ Samson lunges
Class led Burgener warm-up
Snatch (Varying – see below details.)
3-3-3 @ 70% E2MOM
2-2-2 @ 75% E1.5MOM
1-1-1 @ 80% EMOM
Masters:
Do all sets at the same percentages except only do 2 sets of 3 reps at 70%. All other lifts are the same.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 mins of:
8 Deadlifts
8 Pull-ups
4 Front squats
20 Double-unders
Competitor
Men: 155 lbs
Women: 105 lbs
Intermediate
Men: 135 lbs
Women: 95 lbs
Scaled
Men: 65 lbs
Women: 45 lbs
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes