CrossFit Praus – CrossFit
Warm-up (No Measure)
200m jog
Into 3 Rounds
10 PVC Cuban Press
10 PVC Pass Through
10 Russian Kettlebell Swings
50′ Carioca (R/L)
10 Ring Rows
Shoulder Press (3 x 5 )
In 15 minutes build to a heavy 5 Rep and then drop to 90% of that weight and complete 3 x 5.
Metcon (Time)
2011 Crossfit Games Rope Clean Event
5-4-3-2-1 reps for time of:
Rope Climbs
Clean and Jerks
*Cleans may be full or power
14 minute time cap
Competitor
Men: 145- 165- 185- 205- 225
Women: 115- 125- 135- 145- 155
Intermediate
Men: 135- 145- 155- 165- 185
Women: 95- 105- 115- 120- 125
Scaled
Rope climbs, laying to standing
Men: 65- 75- 95- 105- 115
Women: 35- 45- 55- 65- 75
4th Column is the Rope Clean – Slowest female time was 12:26
4th Column is the Rope Clean – Slowest male time was 12:01