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04/24/2019

Posted on Apr 23, 19

Crossfit Adoration – CrossFit

Metcon

Metcon (No Measure)

A1. Ring Dips + Support Hold; 8-10 reps + 8 sec support hold x4, rest 1m

A2. Strict Chest to Bar Pull-ups (or as close to chest as possible); 8 reps + 8 sec bent arm hold x4; rest 2m
Gymnastics work must be strict and challenging, If you can do some dips/c2b perform them, have bands nearby to hit the prescribed reps. Gymnastics should BURN.

Metcon

Metcon (AMRAP – Rounds and Reps)

Row 500m @tough but not PR pace, into:

5min AMRAP:

7 Thrusters @ 95/65#

7 BFB

Rest 4 min

Row 500m @tough but not PR pace, into:

5min AMRAP:

8 Power Snatch @ 75/55#

12 Wall Balls @ 30/20#

-Rest 4 min

Row 500m @tough but not PR pace, into:

5min AMRAP:

7 Squat Clean @ 135/95#

40 Double Unders
Scale weights on the Metcons to guarantee at least 2 full rounds per AMRAP

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