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Posted on Jul 7, 19

Crossfit Adoration – CrossFit


Deadlift (7 x 2 Tempo @ 4 xx4)

Back w/ the tempo this week. The rep starts at the top and there’s a 4 second descent. Then tough and go off the floor and explode up. Hold 4 seconds at the top and repeat. You will technically be “lifting” the BB off the ground 4 times but I want you to have two full controlled descents and two full 4 second pauses in the top with some heavy ass weight. Don’t dog this.


Metcon (Time)

5 rounds for time of:

Dumbbell Farmers Carry, 50/35 lbs, 150 ft

Dumbbell Walking Lunge, 50/35 lbs, 50 ft

10 Dumbbell Burpees, 50/35 lbs
We are going to be doing the carries and lunges in 25 foot segments, choose weights for the DBs that you know you can do UB and try to push to do so. The turn will tempt you to put it down. But remember the devil doesn’t show up dressed in horns and a red cape, he shows up as everything you ever wanted. Push to keep this metcon 18-23 minutes

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