Prototype Training Systems (CrossFit Prototype) – CrossFit
I Am Inevitable! – Thanos; Endgame (AMRAP – Rounds and Reps)
Partner Amrap – 36min
6 – Power Cleans (135/185 RX/RX+), (95/125 RX/RX+)
6 – OH Forward Lunges (45/25 plate)
6 – Pull-ups
6 – Box Jump Over (24/20)
6 – HSPU
6 – Single Arm Alternating Devils Press (35/50 RX/RX+), (25/35 RX/RX+)
Format:
Split Power cleans 3/3
All other movements, alternate movements with partner.
Ex: P1 3pc’s, P2 3pc’s, P1 lunges, P2 pull-ups, P1 BJO, P2 HSPU, P1 Devils Press. P2 will then start with the PC’s.
Alternatives:
– PC – hang power cleans, dumbell power cleans
– Lunges – bodyweight, weighted step ups
– Pull-ups – ring rows
– BJO – box jumps, step ups
– HSPU – hand release push ups, elevated push ups
– Devils Press – Alternating dumbell snatch or burpees