Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
The greatest gift you can give someone is your undivided attention.
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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 sets of 1 Power Snatch @85-90% of 1RM Snatch
* Rest 60-90 seconds between sets *)
Overhead Squat (3 sets of 3 Overhead Squats @90% of 1RM Snatch
* Rest 60-90 seconds between sets *)
Metcon (Time)
For time:
60 Wall Balls (20/14)
30 Power Cleans (115/75)
60 Wall Balls (20/14)
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)