CrossFit Praus – CrossFit
Power Clean + Hang Clean + Clean
Every 2 minutes for 10 minutes complete:
2 sets x 1+1+1 reps @ 70% 1 RM clean
3 sets x 1+1+1 reps @ 75% 1 RM clean
Metcon (Time)
For Time:
10 Deadlifts (135/95)
15 Hand Stand Push Ups
10 Deadlifts (185/125)
15 Hand Stand Push Ups
10 Deadlifts (225/155)
15 Hand Stand Push Ups
10 Deadlifts (275/185)
15 Hand Stand Push Ups
10 Deadlifts (315/205)
15 Hand Stand Push Ups
15 minute time cap
Modified option 1
For Time:
10 Deadlifts (95/65)
15 Hand Stand Push Ups (Abmat/25 plate+Abmate)
10 Deadlifts (135/195)
15 Hand Stand Push Ups (Abmat/25 plate+Abmate)
10 Deadlifts (185/105)
15 Hand Stand Push Ups (Abmat/25 plate+Abmate)
10 Deadlifts (225/155)
15 Hand Stand Push Ups (Abmat/25 plate+Abmate)
10 Deadlifts (275/185)
15 Hand Stand Push Ups (Abmat/25 plate+Abmate)
Modified option 2
For Time:
10 Deadlifts (50%)
15 Dumbbell Push press (moderate weight)
10 Deadlifts (60%)
15 Dumbbell Push press (moderate weight)
10 Deadlifts (65%)
15 Dumbbell Push press (moderate weight)
10 Deadlifts (70%)
15 Dumbbell Push press (moderate weight)
10 Deadlifts (80%)
15 Dumbbell Push press (moderate weight)