Crossfit Adoration – CrossFit
Metcon
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
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.