Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
The energy you give off is the energy you receive. If you want to attract positive things into your life, then begin now by spreading positivity.
-Lynda Field
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
* Athletes should focus on footwork and finishing their pull
Squat Snatch (~~This will be done as a group)
10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%)
* Complete 1 set every 1:15 *
Metcon (Time)
2 sets:
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Overs (24/20)
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Overs (24/20)
-rest until 10:00, perform second set reversed-
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose