Crossfit Adoration – CrossFit
Weightlifting
Snatch (10 mins to work up to a challenging 3 full snatch)
*Strength portion of the workout should be done under minimal fatigue and use light weight. You should be in the 15-20 rep range on your max effort set.
you may drop and reset reps on the snatch, weights should be heavier than last week
Weightlifting
Front Squat (2 x 12 )
R 3+ min b/w
Followed by one ME set going 1-2 reps before failure
Metcon
Metcon (No Measure)
EMOM x 10
M1: 10 Power Snatches (75/55)
2 Rope Climbs
*Scale to something very light that you can move an touch and go on the EMOM in 30-45s, Sub 4 feet planted rope Climbs or scale to 1 Rope Climb, there should be 20ish seconds of rest to get back to bar