Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

If you focus on the present, your life will be constantly renewed. The present moment is the only time that is eternal.

Mary Valby

Strength Break Down (No Measure)

Week 5 (April 24th)

Mon: 3×2 Power Snatch (75% of Heavy Single), 3×3 OVHS (75-85%)

Weds: 3×2 Clean (80% of Heavy Single), 3×3 CleanGrip Deadlifts (95%)

Thurs: 2 Push Press x 1 Split Jerk x 5 Working Sets

Warm Up (No Measure)

. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)


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

* 5 minutes (This is strength prep)

* Athletes should focus on footwork and finishing their pull

Power Snatch (3 sets x 2 Power Snatches @ 75% of 1RM Snatch

* Rest 60-90 seconds between sets *)

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

* Rest 60-90 seconds between sets *)

Metcon (Time)

For Time:

400/350m Row

5 Rounds of Cindy

325/275m Row

4 Rounds of Cindy

250/225m Row

3 Rounds of Cindy

200/175m Row

2 Rounds of Cindy

125/100m Row

1 Round of Cindy

Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side