Crossfit Adoration – CrossFit
Weightlifting
Snatch (10 mins to find challenging set of 5 full snatch)
*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.
you may drop and reset reps on the snatch
Weightlifting
Front Squat ( 2 x 15 )
R 3+ min b/w
Followed by one ME set going 1-2 reps before failure
Metcon
Metcon (Time)
3 Rounds for time:
6 Power Snatch (115/75)
12 HSPU
15 Box Jumps 24/20
Try to make the time spent at each movement approximately the same
Metcon (Time)
3 Rounds for time:
6 Power Snatch (115/75)
12 HSPU
15 Box Jumps 24/20
Try to make the time spent at each movement approximately the same