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10/09/2019

Posted on Oct 8, 19

Crossfit Adoration – CrossFit

Metcon

Metcon (No Measure)

3 x Cluster Pull ups

8.6.4

R20-30s b/w reps, and 2min b/w clusters
Week 2 of 6 straight weeks of gymnastic pulling work…. Rest :20-:30 between sets and 2:00 between “clusters.” Use a load or level of assistance (modifying to challenging Ring Rows as needed) that allows you to perform the number of reps. Each set and cluster should feel like you are getting close to failure, challenge your positions.

Metcon

Metcon (Time)

3 rounds for time of:

10 Ground-to-Overheads, 95/65 lbs

Shuttle Run, 150 ft (6×25 feet)
Metcon should be tough but you are continuously moving, you must get both feet behind the line on each length of your shuttle run

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.