CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
10 Banded pull aparts
10 Banded pass throughs
10 Banded overhead squats
50′ Buttkickers
50′ High knees
Snatch
1 x 2 @ 60%
1 x 2 @ 65%
1 x 4 @ 70%
1 x 8 @ 75%
1 x 2 @ 80%
Masters:
1 x 2 @ 60%
1 x 2 @ 65%
1 x 4 @ 70%
1 x 6 @ 75%
1 x 2 @ 80%
First Two sets should be touch and go, the rest of the sets should be singles approximately every :30 seconds.
Metcon (Time)
21-18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats
Competitor:
(115/75)
Intermediate
(95/65)
15 minute time cap