1/7/2022

Jan 6, 2022 | W.O.D.

Adelphos Athletics – CrossFit

Warm-up (No Measure)

“If you care about what you do and work hard at it, there isn’t anything you can’t do if you want to.” ―Jim Henson

Warm-up

Warm-up (No Measure)

3 sets (empty bar)

30 second Single Unders

5 Snatch Deadlifts

5 Snatch High Pulls

5 High Hang Muscle Snatch

5 Snatch Push Press

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Assistance Work

Metcon (No Measure)

Every min (8:00)

4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)

Little more Challenging

Every min (8:00)

6-8 Toes to Bar

Cool Down

Warm-up (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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