Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Like a free spirit you can soar, for the mountainous obstacles do not bind you.
Huguette Castaneda
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3 min Machine
-into-
3 sets (PVC or Empty Bar)
3 Muscle Snatch
3 Overhead Squats
3 Muscle Cleans
3 Front Squats
3 Push Press
Weightlifting 1 (Weight)
~On your own
Snatch:
Perform 5 singles within 60-75% of 1RM Snatch
* Rest 60-90 seconds between sets *
Weightlifting 2 (Weight)
~On your own
Clean and Jerk:
Perform 5 singles within 60-75% of 1RM Clean and Jerk
* Rest 60-90 seconds between sets *
Metcon (AMRAP – Reps)
AMRAP 10 Minutes
1-2-3-4-5-6. . .
Power Clean (135/95)
Bar Facing Burpees
~Target Goal 10+ Rounds
Mobility (No Measure)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose