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Posted on Dec 2, 19

Crossfit Adoration – CrossFit


Metcon (No Measure)

A1) Matador Dip, Box Dip, or Leg Assisted Box Dip:

3 x 12-15 @

A2) Romanian Deadlift:

3 x 12-15 @4121
The “4121” tempo we’re using on strength work this cycle would be NO JOKE for dips, even at just bodyweight. Still, make sure to go slower on the down than the up on these. Use band assistance as appropriate or scale to a leg assisted box version to complete the sets unbroken. Rest :30 between movements and 1:00 between sets.


Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

1 Hang Power Snatch 155/105

3 Handstand Push-Ups
The hang power snatch should be on the heavier side for you for reps, scale up if the Rx’d load is not. Modify the HSPU to Wall Walks or heavy DB Push Presses as appropriate.

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