CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Minutes on bike or rower, then:
2 rounds:
10 Pass Through’s with PVC
10 Runners Lunge with a thoracic rotation (5L/5R)
10 Good Mornings with Empty Barbell
10 Back Rack Rotations with Empty Barbell
10 Strict Press with Empty Barbell
10 Bottom Half Burpees
Clean (E3MOM 4 x 4 @ 70-75% , 1 x 2 @ 75-80%)
Every three minutes you should complete 4 single lifts. These should be quick singles, not touch and go. You will then add some weight and perform 1 set of 2 reps.
Metcon (Time)
21-15-9
Hang Power Snatches (95/65)
Bar Facing Burpees
Intermediate
Hang Power Snatches (85/55)
Lateral Bar Over Burpee
Scaled:
Hang Power Snatches (75/45)
Stepping Lateral Bar Over Burpee
Cap 15