CrossFit Praus – CrossFit
Warm-up (No Measure)
4 Rounds:
8 air squats with 3 second pause
10 Frankesteins
10 T walks
10 Pass throughs
Back/Front Squat Program
Back Squat Front Squat
1 x 8 @ 65% 1 x 5 @ 60%
1 x 8 @ 70% 1 x 5 @ 70%
1 x 6 @ 80% 1 x 5 @ 75%
1 x 6 @ 85% 1 x 5 @ 80%
Metcon (Time)
10 Single Arm Hang Dumbell clean & Jerk (50/35) – 1 Toes to Bar *****
9 Db Clean & Jerk – 2 Toes to Bar ********
8 DB clean & Jerks – 3 Toes to Bar *********
Continue sequence until you reach 1 DB clean & Jerk and 10 Toes to Bar.
********** after each “round” = 25 Double Unders – End on Double Unders
12 minute cap.
Only clean & Jerk and Toes 2 Bar reps count for score, not Doubles.