Crossfit Adoration – CrossFit
Metcon
Metcon (Weight)
Deadlift:
5 TNG x EMOM x 5 min- @65-75%
3 TNG x EMOM x 5 min- @75-85%
2 TNG x EMOM x 5 min-@85-90%
1 EMOM x 3-@90+%
Be sure to focus on bracing and what a good TNG rep looks like. No bouncing or loss of tension on the descent.
Metcon (AMRAP – Reps)
5 Rounds:
In 1:00…
-12 Russian Kettlebell Swings (heavy)
-Max Reps Burpees
-Rest 2 Minutes between rounds
The goal here is to push ourselves but be able to be within 2-3 burpee reps for all 5 rounds