CrossFit Praus – CrossFit
Warm-up (No Measure)
3 min on bike or rower, then:
2 Rounds:
10 Partially Squatted Thoracic Rotations
10 Empty Bar Dead lifts
5 High Hang Power Cleans
5 High Hang Full Cleans
5 Empty Bar Strict Press
5 Empty Bar Push Press
Clean (4 x 6 @ 65-69% Masters 3 x 6)
These should be singles, these should not be touch and go. Focus on form, clean up tecnique and work on creating good muscle memory.
Metcon (Time)
For Time:
100 Double Unders
50 Kettlebell Swings 53/35
25 Thrusters 95/65
Front Squat (3 x 10 (Masters 3 x 8) )
Perform a front squat at 3 x 10 (Masters 3 x 8 ) Once this is complete, perform clean high pulls 3 x 5. If you did this last week, try to add 5-10 lbs. This should be used as extra work.