CrossFit Praus – CrossFit
Warm-up (No Measure)
200m Jog
Into 3 Rounds
5 Box Step Ups (R/L)
10 Banded Good Morning
10 Banded High Pull
50′ Straight Leg Bear Crawls
50′ Walking Glute Stretch
Deadlift
EMOM 10 – Starting with deadlifts, on the minute complete 3 deadlifts at 60% of 1RM, on the :30 seconds complete 3 box jumps. (20/24). These need to be box jumps, so if you must lower the height to jump, please do so as needed. (0:00 – 3 deadlifts, :30 3 Box jumps, 1:00 3 deadlifts, 1:30 3 box jumps….)
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 5 minutes of:
3 Deadlifts
7 Push presses
Competitor
Men: Deadlift 275 lbs, Push Press 115 lbs
Women: Deadlift 185 lbs, Push Press 75 lbs
Intermediate
Men: Deadlift 185 lbs, Push Press 85 lbs
Women: Deadlift 125 lbs, Push Press 55 lbs
Scaled
Men: Deadlift 115 lbs, Push Press 45 lbs
Women: Deadlift 75 lbs, Push press 35 lbs