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08/19/2019

Posted on Aug 18, 19

Crossfit Adoration – CrossFit

Weightlifting

Back Squat (3 x 8 tempo @3121)

Same weight across.

Lets focus on weight quality of movement over weight, really dial in those squats at a lighter weight and keep it controlled, even our last few reps should be tough but maintain the tempo and great body position

Metcon

Metcon (Time)

3 Sets for MEDIAN round:

5 DB Thrusters @50/35

10 burpees AFAP to 6″ reach⁣⁠

20 TTB⁣⁠

rest 2 min⁣⁠
Push a three rounds pretty aggressively and your score is your median round (not your best, not your worst, the one in the middle) Your first round will most likely be your best, push yourself really hard on rounds 2 and 3 to be close to that first round. DO NOT DOG ROUND 1. Coaches, be on the lookout.

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.