CrossFit Praus – CrossFit
Back Squat (Back Squat)
Every 1 minutes for 5 minutes complete:
5 sets x 5 reps @ 60%+20lbs 1RM Back Squat
Back Squat (Pause Back Squat)
Every 2 minutes for 10 minutes complete:
5 sets x 1 rep @ comfortable heavy 1
Metcon (Time)
3 Sets
Every 5 minutes complete:
10 Power Cleans (155/105)
20 Strict Handstand Push-Ups
10 Power Cleans (155/105)
4 minute time cap
Score is slowest set
Modified Option 1
3 Sets
Every 5 minutes complete:
10 Power Cleans (135/95)
15 Strict Handstand Push-Ups
10 Power Cleans (135/95)
Modified Option 2
3 Sets
Every 5 minutes complete:
10 Dumbbell Cleans (2×50/35)
30 Push-Ups
10 Dumbbell Cleans (2×50/35)