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05/03/2019

Posted on May 2, 19

Crossfit Adoration – CrossFit

Weightlifting

Bench Press (2 x 8 followed by one ME )

*YES the strength is a repeat of just three weeks ago, go heavier than you did!

*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.

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

Weightlifting

Power Clean (10 mins find challenging set of 2)

Metcon

Metcon (Time)

5 Rounds For Time

12 Deadlifts (155/105 lb)

9 Hang Power Cleans (155/105 lb)

6 Push Jerks (155/105 lb)
Working on that ability to be efficient and cycle the barbell, scale the weight to something that you could do one full round UB but you would almost certainly break up.

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.