Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
It’s amazing how the world begins to change through the eyes of a cup of coffee.
– Donna A. Favors
Warm Up (No Measure)
3:00 Machine (easy pace)
-into-
* Perform 3-5 rounds of each movement
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing pull
Squat Clean (5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk)
* Complete a set every 1:30 *)
Push Jerk (3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk)
* Rest as needed between sets *)
Metcon (No Measure)
126ft Front Rack Double Dumbbell Walking Lunge (50s/35s)
-into-
3 Rounds
8 Strict Pull-ups
12 Dumbbell Clean and Jerks (50s/35s)
42ft Front Rack Double Dumbbell Walking Lunge (50s/35s)
Mobility (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side