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
1 x 2 @ 60%
1 x 2 @ 65%
1 X 10 @ 70%
1 x 8 @ 75%
Masters:
1 x 2 @ 60%
1 x 2 @ 65%
1 x 8 @ 70%
1 x 6 @ 75%
60% & 65% Should be done touch and go, 70 and 75% should be done as single lifts, approximately one lift every 30 seconds.
Metcon (Time)
30-20-10
Alternating Dumbbell Snatch (50/35)
Box Jumps
Competition:
Alternating Dumbell Snatches (50/35)
Intermediate:
Alternating Dumbbell Snatches (35/25)
Scaled:
Alternating Dumbbell Snatches (30/20)