CrossFit Praus – CrossFit
Warm-up (No Measure)
2 rounds of:
10 PVC pass through
5 Reverse PVC pass through
10 PVC overhead squats
50′ Bent knee bear crawl
50′ Samson lunges
Class led Burgener warm-up
Snatch (6 x 1)
Build to a heavy single for today within 10 minutes. Then reduce down to 90% and perform 6 x 1.
Masters: 4 x 1
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
90th Percentile
Men: 5220 lbs (145 lb barbell)
Women: 3420 lbs (95 lb barbell)