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
Push Press (5×5@65%)
Between sets
8 in and out crunches
10 banded high pulls
Metcon
Metcon (Time)
For time
2 Rounds
5 Power Cleans
3 Hspus
2 Rounds
4 Power Cleans
3 Hspus
2 Rounds
3 Power Cleans
3 Hspus
2 Rounds
2 Power Cleans
3 Hspus
2 Rounds
1 Power Clean
3 Hspus
All parts flow directly into each other. The only rest time is while changing weights between the different two round sets.
RX weights
95/65, 115/75, 135/95, 155/105, 185/125
RX+ weights
115/75, 135/95, 155/105, 185/125, 225/155
EVEN HEAVIER WEIGHTS!!
135/95, 155/105, 185/125, 225/155, 255/175