Adelphos Athletics – CrossFit

Warm-up (No Measure)

“The only guarantee for failure is to stop trying.” ―John C. Maxwell

Warm-up

Warm-up (No Measure)

3:00 Machine (easy pace)

-into-

* 10 minutes with a PVC or Empty Barbell

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

Weightlifting

Squat Snatch

Snatch 1×10

1 Squat Snatch x 10 sets @75% of 1RM Snatch

* Complete 1 set every minute for 10 minutes *

Metcon

Metcon (Time)

21-15-9

Deadlifts (225/155)

Box Jumps (24/20)

RX+

21-15-9

Deadlifts (275/185)

Box Jumps (30/24)

Time Goal: 12 Minutes

Cool Down

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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