CrossFit Praus – CrossFit
Back Squat
Every 1 minutes for 5 minutes complete:
5 sets x 5 reps @ 60%+40lbs 1RM Back Squat
Back Squat (Pause Back Squat)
Every 2 minutes for 10 minutes complete:
5 sets x 2 rep @ comfortable heavy 2
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps in 12 minutes of:
8 Box Jump overs (24/20)
8 Deadlifts (185/125)
4 Strict Handstand Push-Ups
4 Power Cleans (185/125)
Modification Option 1
Complete as many rounds and reps in 12 minutes of:
8 Box Jump overs (20)
8 Deadlifts (155/105)
4 Handstand Push-Ups
4 Power Cleans (155/105)
Modification Option 2
Complete as many rounds and reps in 12 minutes of:
8 Box Step ups and overs (20)
8 Double Dumbbell Deadlifts
4 Double Dumbbell Push Press
4 Double Dumbbell Power Cleans
Modification Option 3
Complete as many rounds and reps in 12 minutes of:
16 Air Squats
12 Alternating Step Back Lunges
8 Push Ups
4 Burpees