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Posted on Aug 11, 19

Crossfit Adoration – CrossFit


Metcon (No Measure)

5 Quality Sets:

A1. 3 Clean Pulls @90-110%% 1RM Clean r1min

A2. 3 Squat clean @challenging weight 65-80% 1RM clean

R to recovery
For the strength, you should be going heavy on the pull and staying real tall, then pushing yourself on the squat cleans. None of these should be touch and go, but rest no more than 10s between


Metcon (AMRAP – Reps)

15 min EMOM:

M1: 30s of KSHPU for reps

M2: 30s of OHWL w/ 50/35# DB (switch hands at 15s) in 5 feet increments

M3: 30s AB for cals

Score= TOTAL reps
Challenge yourself on the EMOM you should be going HAM for 30s because you have a 1:1 rest. Add up all reps for score.

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