Crossfit Adoration – CrossFit
Metcon
Metcon (Weight)
Every Minute on the Minute x 20:
1 full snatch
Snatch work: goal is to be increasing weight every other round *WE ARE NOT PRing* you should not be able to PR going every minute.
Metcon
Metcon (Time)
3 RFT:
5 Thruster (95/65)
5 C2B
Rest 5 minutes
3 RFT:
10 Thruster
10 C2B
Each movement should be UB. Transitions should be paramount. Sprint a bit before the Metcon to get their heart rates up or they will crash hard mid-wod.
COACHES: Push them really hard on this. Have them scale up to make the pullups/ring rows really challenging. If you’ve had me in class, you’ve heard me talk about the voice in your head that is telling you that you can’t continue. That voice is a liar. If they push the right way, they will shock themselves with how well they do.Be sure to get them to