Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Life is too short to be little. Man is never so manly as when he feels deeply, acts boldly, and expresses himself with frankness and with fervor.

– Benjamin Disraeli

Warm Up (No Measure)

3:00 Machine (easy pace)

-into-

* Perform 3-5 sets at each movement

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

* 5 minutes (This is strength prep)

* 2-3 Times through

* Focus on footwork and finishing pull

Squat Snatch (5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM Snatch)
* Complete a set every 1:30 *)

Snatch Balance (3 sets: 3 Snatch Balance (@ 80% of 1RM Snatch)

– Rest as needed between sets –

)

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

10 Single Dumbbell Box Step Ups (50/35) (20)

20 V-Ups

50ft Single Dumbbell Walking Lunge (50/35)

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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