CrossFit Praus – Strength
Clean
Clean- Build to a
Solid 2 Rep. No
More than 20 Total
Lifts. —If a Lift is
Failed decrease by
15-20% and
Complete the 20
Total Lifts
Bench Press (8,7,6,5)
Bench Press-
Build to a 5 Solid
Rep Then 80% of
the 5 Rep Heavy
and complete
8,7,6,5 Reps
E2MOM
Deadlift (8,7,6,5)
Dead Lift-
Build to a 5 Solid
Rep Then 80% of
the 5 Rep Heavy
and complete
8,7,6,5 Reps
E2MOM
Superset with
Same Number of
Strict Dips
Metcon (Weight)
Gym/Skill/Acc
EMOM 10 Min
Min 1: 10 Push Ups
Min 2: DB Rows x
10