Crossfit Adoration – CrossFit
Snatch (10 mins find challenging 3 full snatches)
*YES this is a repeat of week 2 of this strength cycle, go heavier than that week
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.
Front Squat ( 2 x 12 then 1 set ME)
Metcon (AMRAP – Rounds and Reps)
10 Minute Cap:
2 x 10 UB Power Snatch @65/45
4 x 5 UB PS @95/65
10 x 2 UB PS@135/95
In remaining time: AMRAP Snatch (anyway) 155/105
Barbell cycling Wod, you must do reps TNG and UB for the round to count, we should be getting at least into the third barbell, scale weights appropriately, coach/partners can change weights for you