Crossfit Adoration – CrossFit
Weightlifting
Bench Press (2 x 15 then 1 set ME)
Weightlifting
Power Clean (10 mins to find challenging 5 reps )
*Yes this is a repeat of week 1 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
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
5 Burpee Box Jump Overs
10 TTB
Make this fast, UB, and painful