CrossFit Praus – CrossFit
Hang Snatch
Establish 3RM in 12 minutes
Snatch Grip Deadlift
Every 1:30 minutes for 6 minutes complete:
3 Snatch Deadlifts @90% 1RM Snatch
Metcon (AMRAP – Reps)
Complete as many reps 2 minutes of:
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders
-Rest 2 Minutes-
Modified Option 1
6 Bar Muscle Ups OR 10 Burpee Pull-Ups
Max Double Unders
Modified Option 2
Complete as many reps 2 minutes of:
20 Pull-Ups OR 20 Ring Rows
Max Single Unders OR Plate Hops
Metcon (AMRAP – Reps)
Complete as many reps 2 minutes of:
10 Power Snatches (115/85)
Max Burpee Over Bar
-Rest 2 Minutes-
Modified Option 1
Complete as many reps 2 minutes of:
10 Power Snatches (95/65)
Max Burpee Over Bar
Modified Option 2
Complete as many reps 2 minutes of:
10 Alternating Dumbbell Snatch (light)
Max Burpee Over Dumbbell
Metcon (AMRAP – Reps)
Complete as many reps 2 minutes of:
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders
-Rest 2 Minutes-
Modified Option 1
Complete as many reps 2 minutes of:
6 Bar Muscle Ups OR 10 Burpee Pull-Ups
Max Double Unders
Modified Option 2
Complete as many reps 2 minutes of:
20 Pull Ups OR 20 Ring Rows
Max Single Unders or Plate Hops
Metcon (AMRAP – Reps)
Complete as many reps 2 minutes of:
10 Power Clean and Jerks (115/85)
Max Burpee Over Bar
Modified Option 1
Complete as many reps 2 minutes of:
10 Power Clean and Jerks (95/65)
Max Burpee Over Bar
Modified Option 2
Complete as many reps 2 minutes of:
10 Alternating Dumbbell Clean and Jerk (light)
Max Burpee Over Dumbbell