Crossfit Adoration – CrossFit
Weightlifting
Snatch (10 mins to find challenging double)
*Strength portion of the workout should be done under minimal fatigue and use light weight. You should be in the 12-15 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 8 )
R 3+ min b/w
Followed by one ME set going 1-2 reps before failure
Metcon
Metcon (Time)
For Time:
30 Calorie Row
20 Squat Clean Thrusters (115/85)
15 Calorie Row
10 Over-Head Squats
*Metcon should be in the 6-9 minute range, pushing hard to go UB or close to it on the movements