Crossfit Adoration – CrossFit
Metcon
Weightlifting
Bench Press (Bench Press 2 x 15 R 3+ min b/w Followed by one )
Bench Press 2 x 15
R 3+ min b/w
Followed by one ME set going 1-2 reps before failute
Weightlifting
Power Clean (10 mins to find challenging set of 5)
*Strength portion of the workout should be done under minimal fatigue and use light weight. You should be in the 18-25 rep range on your max effort set.
NO SUICIDE GRIP ALLOWED, you may drop and reset reps on the power clean
Metcon
Metcon (AMRAP – Rounds and Reps)
Lil “Chief”
3 cycles of:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Scale weight and movements as needed to shoot for 12-15 rounds of lil “Chief”