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Posted on Apr 29, 19

Crossfit Adoration – CrossFit


Snatch (10 mins challenging snatch double)

*YES the strength is a repeat of just three weeks ago, go heavier than you did!

*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


Front Squat (2 x8 then one set ME going 1-2 reps before failure)


Metcon (Time)

9-15-21 reps, for time of:

Back Squat (155/105)

Weight should be tough enough where you could do sets 1 and 2 UB but might have to break it up. Listen to your body and don’t go to failure. A quick rack and rest might keep you moving rather than failing or pushing too hard. We are looking for sub 10 across the board on this.

Mission Statement: Adoration Fitness will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.