CrossFit Praus – CrossFit
Warm-up (No Measure)
200m Jog
Into 2 Rounds
8 1-Arm Dumbbell Shoulder Press (R/L)
8 1-Arm Dumbbell Waiter Squat (R/L)
8 Dumbbell Suitcase Deadlift (R/L)
50′ Side Shuffle (R/L)
50′ Samson Lunges
Burgener warm-up let by Coach
Snatch (EMOM 10 )
Perform one full snatch @ 65% of your 1RM EMOM for 10 minutes. Then rest 4 minutes.
Hang Power Clean (8 x 3 @ 65% of 1RM)
Perform 3 hang power cleans (holding onto the bar) at 65% of your 1RM clean, resting approximately 1 minute between rounds.
Masters perform 7 x 3
Metcon (Time)
10 rounds for time of:
1 Snatch
3 Overhead squats
15 minute time cap
*Snatches may be full or power
Competitors
M: 185 lbs
F: 125 lbs
Intermediate
M: 135
F: 95
Scaled
M: 75 lbs
F: 55 lbs