Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

The best way to predict your future is to create it.

– Abraham Lincoln

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo warm up

-into-

3 sets:

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

5 Squat Snatch

* perform with a PVC pipe or empty bar *

Squat Snatch (5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch)
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete)

Overhead Squat (3 sets: 1 Overhead Squat (@90% of 1RM Snatch)

* Rest as needed between sets *)

Metcon (AMRAP – Rounds)

4:00 AMRAP

10 Power Snatch (135/95)

Max Calorie Bike

-Rest 4:00 between AMRAPs-

4:00 AMRAP

(24/20) Calorie Bike

Max Rep Power Snatch (135/95) in the remaining time

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose

()