CrossFit Praus – CrossFit
Warm-up (No Measure)
10 minutes:
5 Inchworm leapfrog
5 Lunges with a twist
5 Front squats with empty bar
5 pass throughs
Back/Front Squat Program
All sets performed at actual % of 1RM – All Backsquat is to be performed before doing the front squat
Back Squat: Then: Front Squat:
1 x 10 @ 60% 1 x 5 @ 60%
1 x 8 @ 70% 1 x 5 @ 70%
1 x 6 @ 75% 1 x 5 @ 70%
1 x 4 @ 80% 1 x 5 @ 70%
Metcon (Time)
200 m run
20 Dumbell Hang Power Cleans (50/35)
200m Run
16 Dumbell Hang Power Cleans
200m Run
12 Dumbell Hang Power Cleans
200m Run
8 Dumbell Hang Power Cleans
200m Run
4 Hang Power Cleans
Cap 12 Minutes