2/20/2018

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 rounds

100 meter row

5 Wide grip snatch deadlifts

5 5 Hang Power Snatch

5 Over head Squats

5 behind the neck presses

Hang Snatch (15 Reps working to at least 80% of 1 RM.)

Athlete should work on technique and perfecting the snatch. Last few reps should be at the 80% but not to sacrifice quality reps. No weight should be added until athlete can perform 2 good reps at present weight.

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP

6 Dumb bell Snatches Per side (50/35) (no alternating)

8 Wall Balls (20/14)(10/9)

10 Calories on Bike/Rower

2 Minutes Rest

Then 6 minute AMRAP

12 Push Ups

16 Walking Lunges

20 Anchored Sit Ups (use dumb bells)