Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

The greatest risk in life is not to risk anything at all.

Vincent Mafu

Strength Breakdown (No Measure)

Week 3 (April 10th)

Mon: 3×3 Power Snatch (70% of Heavy Single), 3×3 OVHS (70-80%)

Weds: 3×3 Clean (65-75% of Heavy Single), 3×3 CleanGrip Deadlifts (90%)

Thurs: Moderate Heavy Split Jerk + 3-second pause in the split

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

3:00 Machine (easy pace)

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* Athletes should focus on footwork and finishing their pull

Power Snatch (3 Power Snatch x 3 sets @70% of 1RM Snatch

* Rest 60-90 seconds between sets *

)

Overhead Squat (3 Overhead Squats x 3 sets @70-80% of 1RM Snatch

* Rest 60-90 seconds between sets *)

Metcon (Time)

12 Burpee Box Get Over (24/20)

24 Burpee Pull-ups

12 Burpee Box Get Over (24/20)

18 Pull Ups

12 Burpee Box Get Over (24/20)

12 Chest to Bar Pull Ups

Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)

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