Prototype Training Systems (CrossFit Prototype) – CrossFit


1A: clean pull + power clean (*pick a weight around 70-80% to work across all sets on the minute )

10 min EMOM

2A: Deadlift (4×2
*use the same weight across all sets 80-85%
*this might be less weight than last week )

3A: Front Plank (4×45 sec hold rest 45 sec )

On forearms, hands not touching. Pelvis is neutral, breathing from belly, “butt squeezed”

3A: front plank (Weight)

4x45sec hold rest 45 sec