CrossFit Praus – CrossFit
tttTD7 (Time)
For time complete:
50 Alternating Dumbbell Power Snatches (50/35 lb)
100 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
40 Dumbbell Overhead Squats (50/35 lb, alternate every 10 reps)
75 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
30 Dumbbell Hang Clean-and-Jerks (50/35 lb, alternate every 5 reps)
50 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
20 Alternating Dumbbell Squat Cleans (50/35 lb)
25 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
10 Alternating Dumbbell Squat Snatches (50/35 lb)
Accessory/Mobility Work
10′ EMOM
8 Alternating Bent over Row (50/35)
Single Arm Hange 20 sec/side
Alternate Exercises each minute. Single arm hangs 20 sec each arm/minute
Core
5X12 Psoas march
5X10, 8, 6, 4, 2 Suitcase Deadlift
Squat
3X10 Squat Y’s (5/2.5)