Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Pack your bags and prepare to embark on an adventure to give yourself permission to take back your life!

Priya Rana Kapoor

Strength Breakdown for the Week (No Measure)

Week 6 (Feb 27)

Mon: 5×3 Deadlift (80%)

Tues: 5×3 Back Squats (80%)

Weds: 5×3 Bench Press (80%)

Thurs: Every minute (10 minutes) 5 Power Snatch (+10lbs from Wk 2)

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

30/24 Calorie Machine (3:00 Time Cap)

-into-

8:00 Amrap

30 sec single/double unders

5 Deadlifts (empty bar – build across sets)

5 Up Downs to Seal Pose

10 Lateral Bar Hops

Deadlift (3 Deadlifts x 5 sets @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *)

Metcon (Time)

5 sets

50 Double Unders

10 Clean and Jerks (95/65)

10 Bar Facing Burpees

-Rest 1:00 between sets-

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)