Adelphos Athletics – CrossFit

Warm-up (No Measure)

“The world cares little about what a man knows; it cares more about what a man is able to do.” —Booker T. Washington


Warm-up (No Measure)

Every 45 seconds (5 sets)

125m Row

– into –

3-4 sets (10:00 time cap)

10 PVC Pass Throughs

5 Snatch Grip Deadlifts

5 High Hang Muscle Snatch

5 Snatch Push Press

5 Power Snatch


Power Snatch

Power Snatch 10×5

Every Minute (10:00)

5 Power Snatch

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps


Metcon (Time)

Teams of 2

150 Wall Balls (20/14)

50 Synchro V Ups

150 Goblet Lunges (50/35)

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min quad smash (each side)

2 min foam roll all of lower body