CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Minutes on bike or rower, then:
3 Rounds:
10 Scap Pull ups
10 Lateral box step ups (5L/5R)
10 Power Cleans just below the knee
10 Front squats with empty bar
Snatch (4 x 6 (Masters 3 x 6) @ 65-69%)
These should be singles, these should not be touch and go. Focus on form, clean up technique and work on creating good muscle memory.
Metcon (Time)
3 Rounds for time:
5 Ring Muscle Ups
10 Squat Cleans (135/95)
20 Box Jumps (30″/24″)
Above are competition weights.
Intermediate:
5 Chest to Bar Pull ups/5 Dips
10 Squat Cleans (115/75)
20 Box Jumps (24″/20″)
Scaled:
5 Pull ups/ 5 Assisted dips
10 Squat Cleans (95/65)
20 Box Jumps (24’/20″)
20 Minute time cap
Snatch Pull (3 x 5 )
Perform Snatch pulls at a 3 x 5 once completed with that, you should perform snatch high pulls @ 3 x 5