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04/02/2019

Posted on Apr 1, 19

Crossfit Adoration – CrossFit

Weightlifting

Snatch (10 mins to work up to a challenging 3 full snatch)

*Strength portion of the workout should be done under minimal fatigue and use light weight. You should be in the 15-20 rep range on your max effort set.

you may drop and reset reps on the snatch, weights should be heavier than last week

Weightlifting

Front Squat (2 x 12 )

R 3+ min b/w

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

Metcon

Metcon (No Measure)

EMOM x 10

M1: 10 Power Snatches (75/55)

2 Rope Climbs
*Scale to something very light that you can move an touch and go on the EMOM in 30-45s, Sub 4 feet planted rope Climbs or scale to 1 Rope Climb, there should be 20ish seconds of rest to get back to bar

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.