Adelphos Athletics – CrossFit

Warm-up (No Measure)

The art of living a happy life is what we need to teach ourselves to be closer to success. Spreading love is what the world needs in abundance and removes competitiveness. Ultimately, success is what you seek happiness in.

Yashi Agnihotri


Warm-up (No Measure)

1. Movement Prep/Banded 7’s + Hip Halo warm up


3 sets:

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

5 Squat Snatch

* perform with a PVC pipe or empty bar *


Warm-up (No Measure)

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch) x 5 sets

* Complete a set every 1:30 *

Warm-up (No Measure)

1 Overhead Squat x 3 sets (@90% of 1RM Snatch)

* Rest as needed between sets *


Metcon (AMRAP – Rounds and Reps)

10:00 Amrap

10 AKB Swings (53/35)

10 Box Jumps (24″/20″)

Cool Down

Warm-up (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)