Announcements
Axe Throwing! Aug. 26th from 630pm-830pm. If you are interested let me know quickly so we can save the time spot!
Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
With pride, there are many curses. With humility, there come many blessings.
– Ezra Taft
Warm Up (No Measure)
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
Power Snatch (5 sets of: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch)
* Complete a set every 1:30 *)
Overhead Squat (3 sets: 3 Overhead Squats (@75% of 1RM Snatch)
* Rest as needed between sets *)
Metcon (2 Rounds for reps)
5 Min Amrap
40 Double Unders
20 Single arm OH Linges (35,20)
~~Rest 2 Mins~~
5 Min Amrap
20/15 Cal Bike
15 Goblet Squats
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose