CrossFit Praus – CrossFit
Back Squat
Every 1 minutes for 5 minutes complete:
5 sets x 5 reps @ 60%+30lbs 1RM Back Squat
Back Squat (Pause Back Squat)
Every 2 minutes for 10 minutes complete:
5 sets x 3 rep @ comfortable heavy 3
Metcon (Time)
For time complete 2 rounds of:
10 Power Snatches (155/105)
12 Burpee over Bar
-Into-
2 Rounds of:
10 Power Snatches (95/65)
12 Burpee over Bar
12 minute time cap
Modified Option 1
For time complete 2 rounds of:
10 Power Snatches (135/95)
12 Burpee over Bar
-Into-
2 Rounds of:
10 Power Snatches (75/55)
12 Burpee over Bar
Modified Option 2
For time complete 2 rounds of:
10 Power Cleans (moderate)
12 Burpees
-Into-
2 Rounds of:
10 Power Snatches (light)
12 Burpees
Modified Option 3
For time complete 4 rounds of:
10 Dumbbell Snatches
12 Burpee Over Dumbbell