CrossFit Praus – CrossFit
3 Postion Clean
Floor, Mid, and High
Every 2 minutes for 10 minutes complete:
2 sets @ 70% 1RM Clean
3 sets at 75% 1RM Clean or a heavy moderate weight
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
2+ Deadlifts (225/155)
2+ Double Dumbbell Shoulder to Overhead (2×50/35)
2+ GHD Sit Ups or Abmat Sit Ups
Modified Option 1
Complete as many rounds and reps as possible in 12 minutes of:
2+ Deadlifts (185/125)
2+ Double Dumbbell Shoulder to Overhead (2×35/25)
2+ GHD Sit Ups (parallel) or Abmat Sit Ups
Modified Option 2
Complete as many rounds and reps as possible in 12 minutes of:
2+ Deadlifts (155/105)
2+ Double Dumbbell Shoulder to Overhead (2×25/15)
2+ Abmat Sit Ups