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03/27/2019

Posted on Mar 26, 19

Crossfit Adoration – CrossFit

Metcon

Weightlifting

Bench Press (Bench Press 2 x 15 R 3+ min b/w Followed by one )

Bench Press 2 x 15

R 3+ min b/w

Followed by one ME set going 1-2 reps before failute

Weightlifting

Power Clean (10 mins to find challenging set of 5)

*Strength portion of the workout should be done under minimal fatigue and use light weight. You should be in the 18-25 rep range on your max effort set.

NO SUICIDE GRIP ALLOWED, you may drop and reset reps on the power clean

Metcon

Metcon (AMRAP – Rounds and Reps)

Lil “Chief”

3 cycles of:

AMRAP in 3 mins of:

3 Power Cleans, 135/95 lbs

6 Push-ups

9 Air Squats
Scale weight and movements as needed to shoot for 12-15 rounds of lil “Chief”

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.