10/16/2018

Posted on Oct 15, 18

Crossfit Adoration – CrossFit Weightlifting Clean Pull & Clean & Jerk 7 heavy complexes at a high percentage Metcon Metcon (Time) 5 Rounds 20/15 cal bike 10 thrusters (75/55)

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10/15/2018

Posted on Oct 14, 18

Crossfit Adoration – CrossFit Skill TGU & T2B A1) 6-8 TGU x 4 rest 1 min A2) :30 Arch- hollow body work on bar working towards t2b or 30 t2b rest 1 min Metcon Metcon (AMRAP – Rounds and Reps) 12 Min 24 russian kbs (53/35) 12 box jumps (24/20)

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10/14/2018

Posted on Oct 13, 18

Crossfit Adoration – CrossFit Metcon PK (Time) 5 Rounds 10 back squats (225/155) 10 deadlifts (275/185) 400m sprint 2 min rest

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10/13/2018

Posted on Oct 12, 18

Crossfit Adoration – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD Teams of 2 30 min 6 Power Cleans & Jerks (155/105) 12 Push Ups 16 KBS (70/53) 49 Air Squats

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10/12/2018

Posted on Oct 11, 18

Crossfit Adoration – CrossFit Metcon Metcon (Time) Run 1 mile Row 2k Run 2 mile

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10/11/2018

Posted on Oct 10, 18

Crossfit Adoration – CrossFit Gymnastics 3 Rounds ( not for time) :30 hollow hold/rocks :30 arch hold/ rocks 3 max effort dragon fly Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.Scaled 10 Snatches 45/35 5 jumping chest to […]

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10/10/2018

Posted on Oct 9, 18

Crossfit Adoration – CrossFit Weightlifting Push Press & Push Jerk & Split Jerk Take 15 mins to find heavy complex. Metcon Metcon (Time) 5 RFT 5 Bench Press ( as heavy as possible) 250m row for time rest as needed

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10/09/2018

Posted on Oct 8, 18

Crossfit Adoration – CrossFit Weightlifting Deadlift (Work up to a heavy 5 rep) NO failing, heavier than you did in the beginning of the cycle) Metcon Metcon (Time) 30-20- 10 ( F- 21-15-9 on bike) Cal bike DB Snatch (50/35)

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10/08/2018

Posted on Oct 7, 18

Crossfit Adoration – CrossFit Gymnastics Skill A1) 5 x accumulate: 45 sec HS walk work ( weighted strict reverse bear crawls, wheelbarrows, belly facing, hollow hold weight shifts, HS wall walk, partner assisted free standing HS hold, HS walk practice) A2) 5 x accumulate 1:30 sec in the bottom of an active squat. Metcon Metcon […]

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10/07/2018

Posted on Oct 6, 18

Crossfit Adoration – CrossFit Metcon Metcon (Time) Thacker Buy In 400m run 50 DU’s then 6 Rounds 26 Burpees 8 Power Cleans (165/120) 4 S2OH

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Mission Statement: CrossFit Adoration will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.