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)