CrossFit Praus – CrossFit
Power Snatch + Hang Snatch + Snatch
Every 2 minutes for 10 minutes complete:
2 sets x 1+1+1 reps @ 72.5% 1RM snatch
3 sets x 1+1+1 reps @ 77.5% 1RM snatch
Metcon (Time)
Complete 3 sets of:
24/18 Calorie Echo Bike
30 Alt. Dumbbell Hang Clean and Jerks (50/35)
30 Box Jumps Overs (20)
-Rest 2:00 b/t rounds-
6 minute time cap per set
Score is slowest round
Modified option 1
Complete 3 sets of:
16/12 Calorie Echo Bike
30 Alt. Dumbbell Hang Clean and Jerks (35/25)
30 Box Jumps Overs (20)
-Rest 2:00 b/t rounds-
Modified option 2
Complete 3 sets of:
12/9 Calorie Echo Bike
20 Alt. Dumbbell Hang Clean and Jerks (25/15)
20 Step Ups and Over Plate
-Rest 2:00 b/t rounds-