Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
The most profound wisdom often comes from the deepest experiences.
– Felix Sterling
Warm Up (No Measure)
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
Clean and Jerk (5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@60-70% of 1RM Clean & Jerk)
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete)
Push Jerk (3 sets: 1 Push Jerk (@80-90% of 1RM Clean and Jerk)
* Rest as needed between sets *
)
Metcon (Time)
12-9-6
Hang Squat Clean (155/105)
Burpee Chest to Bar
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)