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08/28/2019

Posted on Aug 27, 19

Crossfit Adoration – CrossFit

Weightlifting

Back Squat (5-4-3-2-1 Building)

Push yourself to go heavy, usually I say going to failure is not part of the plan but lets get outside our comfort zone, review failure procedures, and

have spotters

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

-1 DBL KB/DB Hang Power Snatch (35/26)

-15 ft FRWL

2 DBL KB/DB Hang Power Snatch

-15 ft FRWL

-3 DBL KB/DB Hang Power Snatch

–15 ft FRWL

-4….
Two Scores:

1. How long can you go UB to start?

2. How many total reps can you do?

*each 5ft segment is 1 rep

Complete:

R1- 4

R2-9

R3-15

R4-22

R5-30

R6-39

R7-49

R8-60

R9-72

R10-85

Go for broke on score 1, you are definitely going to do less reps overall than you would if you paced it early on.

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.