Crossfit Adoration – CrossFit
Weightlifting
Bench Press ( 2 x 12 )
R 3+ min b/w
Followed by one ME set going 1-2 reps before failure
Weightlifting
Power Clean (10 mins to find challenging set of 3 )
*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.
NO SUICIDE GRIP ALLOWED, you may drop and reset reps on the power clean
Metcon
Metcon (Time)
Buy-In: 60/40 Calorie Row immediately into…
5 RFT:
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)
Push the row to a very challenging pace without destroying yourself for the rest of the MetCon, We are looking at a 10-14 minute workout here