Crossfit Adoration – CrossFit
Weightlifting
Back Squat (5-4-3-2-1 Building)
Push yourself to go heavy, usually I say going to failure is not part of the plan but lets get outside our comfort zone, review failure procedures, and
have spotters
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP
-1 DBL KB/DB Hang Power Snatch (35/26)
-15 ft FRWL
2 DBL KB/DB Hang Power Snatch
-15 ft FRWL
-3 DBL KB/DB Hang Power Snatch
–15 ft FRWL
-4….
Two Scores:
1. How long can you go UB to start?
2. How many total reps can you do?
*each 5ft segment is 1 rep
Complete:
R1- 4
R2-9
R3-15
R4-22
R5-30
R6-39
R7-49
R8-60
R9-72
R10-85
Go for broke on score 1, you are definitely going to do less reps overall than you would if you paced it early on.