Crossfit Adoration – CrossFit
Metcon
Metcon (Weight)
3 Snatches EMOM x 5
r1min to
Recover and change weights
2 Snatches EMOM x 4
R1min to recover and change weights
1 Snatch EMOM x 3
Weights should stay the same for triples and doubles… singles can have a weight jump within it
Metcon
Metcon (Time)
For Time
20/15 Calorie Assault Bike
10 Power Snatch (115/75)
20 T2B
20/15 Calorie Assault Bike
15 Power Snatch (95/65)
15 T2B
20/15 Calorie Assault Bike
20 Power Snatch (75/55)
10 T2B
Weight should decrease as you move through, scale appropriately to make this a 12-15 minute MetCon