Adelphos Athletics – CrossFit
Warm-up
Warm Up 2 (No Measure)
40 AIRDYNE REVS
40 SINGLE UNDERS
20 BANDED HIGH PULLS
20 PVC ROLL OVERS
20 PAUSE SQUATS -2 SECS
20 HOLLOW ROCKS
**2 ROUNDS**
Weightlifting
Shoulder Press
2×5@40%
2×5@50%
2×5@60%
You will need to do some mathing to find your 40% and 50%. Take your 1RM and Multiply it by .4 or .5 to get those percentages.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute Amrap
5 Power Cleans
5 V-Ups
Add weight to the power clean every 3 rounds
Men: 115, 135, 155, 175
Women: 75, 95, 105, 115