CrossFit Praus – CrossFit
Metcon (Time)
Every 3:00 minutes for 6 sets total:
0:00 – 3:00
12/10 Calorie Echo Bike
15 Power Snatch (75/55)
3:00 – 6:00
12/10 Calorie Echo Bike
12 Power Snatch (95/65)
6:00 – 9:00
12/10 Calorie Echo Bike
9 Power Snatch (115/80)
9:00 – 12:00
12/10 Calorie Echo Bike
6 Power Snatch (135/95)
12:00 – 15:00
12/10 Calorie Echo Bike
3 Power Snatch (155/105)
15:00 – 18:00
12/10 Calorie Echo Bike
Max Power Snatch (175/115)
Modified Option 1
0:00 – 3:00
12/10 Calorie Echo Bike
15 Power Snatch (65/45)
3:00 – 6:00
12/10 Calorie Echo Bike
12 Power Snatch (75/55)
6:00 – 9:00
12/10 Calorie Echo Bike
9 Power Snatch (95/65)
9:00 – 12:00
12/10 Calorie Echo Bike
6 Power Snatch (115/80)
12:00 – 15:00
12/10 Calorie Echo Bike
3 Power Snatch (135/95)
15:00 – 18:00
12/10 Calorie Echo Bike
Max Power Snatch (155/105)
Modified Option 2
6 sets
Complete as many rounds and reps in 2 minutes of:
10/8 Calorie Echo Bike
Max Alternating Dumbbell Snatch (light moderate weight)
Rest 1 minute between sets