Crossfit Adoration – CrossFit
Weightlifting
Bench Press (2 x 12 followed by 1 set ME)
*Yes this is a repeat of week to 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.
NO SUICIDE GRIP ALLOWED, you may drop and reset reps on the power clean
Weightlifting
Power Clean (challenging set of 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
5 Bar Muscle-Ups
40 Double-Unders
Scale BMU to 1:2 Burpee C2B, Aim is 5+rounds
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
5 Bar Muscle-Ups
40 Double-Unders
Scale BMU to 1:2 Burpee C2B, Aim is 5+rounds