Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

I believe humans get a lot done, not because we’re smart, but because we have thumbs so we can make coffee.

– Flash Rosenberg

Warm Up (No Measure)

3:00 Machine (easy pace)

-into-

* Perform 3-5 rounds of 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

Power Snatch (5 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch)
* Complete a set every 1:30 *

)

Overhead Squat (3 sets of 2 Overhead Squats (@80% of 1RM Snatch)

* Rest as needed between sets *)

Metcon (Time)

For Time

30/24 Calorie Row

30 Back Squats (155/105)

20/16 Calorie Row

20 Back Squats (155/105)

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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