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
Split Jerk (Starting at 60%)
In a 10 Minute Window you will do 3 Clean and Split jerks. You will pause before each jerk and use this time as practice for technique. Go up in weight little by little as you see fit. After each set of three jerks do 6 Pull ups of your choosing.
10 Minutes
3 Clean & Split Jerks
6 Pull Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute Amrap
12 Snatches (95,65)
12 Box Overs (24,20)
12 Toes to Bar
36 Double Unders