Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

You choose to be powerless or powerful every day.

Blaine Lee

Warm UP (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

3:00 Machine (easy pace)

-into-

* 5 minutes (This is strength prep)

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

* Athletes should focus on footwork and finishing their pull

Squat Snatch (3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch

* Rest 60-90 seconds between sets *)

Snatch Grip Deadlift (3 Sets x 3 Snatch Grip Deadlifts @100% of 1RM Snatch

* Rest 60-90 seconds between sets *)

Metcon (Time)

21-15-9

Deadlift (275/185)

Handstand Push Ups

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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