CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
6 1-Arm kettlebell shoulder presses (R/L)
6 1-Arm waiter squats (R/L)
5 Sumo inch worms
50’ Samson lunges
50’ Bent knee bear crawls
5 Cossack squats off rig (R/L)
Front Squat (5 x 2)
Build to a heavy 2RM, reduce to 90% and perform 5 x 2 .
Masters: 4 x 2
Metcon (AMRAP – Reps)
2 rounds for max reps of:
2 minutes of push presses,
Rest 1 minute
2 minutes of cleans,
Rest 1 minute
2 minutes of deadlifts
Rest 1 minute
*Cleans may be power or full
Score is total completed reps
18 min total
Competitors
Men: Push presses 135 lbs; Cleans 185 lbs; Deadlifts 275 lbs
Women: Push presses 95 lbs; Cleans 135 lbs; Deadlifts 185 lbs
Intermediate
Men: Push presses 115 lbs; Cleans 155 lbs; Deadlifts 205 lbs
Women: Push presses 75 lbs; Cleans 105 lbs; Deadlifts 145 lbs
Scaled
Men: Push presses 65 lbs; Cleans 105; Deadlift 135 lbs
Women: Push presses 45 lbs; Cleans 75; Deadlift 105 lbs