Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Just think about it, if you fill your life with love, you can conquer and achieve a life of abundance, which is already promised to us.
Tonya Hardwick-Whitted
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 (Weight)
Snatch 1×1
– 15 minutes to establish a Heavy Weight for the Day
* Rest 60-90 seconds between sets *
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)