Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

“The law of karma is also called the law of cause and effect. In other words, every action has an equal and opposite reaction.”

– Mahatma Gandhi

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)


* 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 the pull

Clean and Jerk (Build to a heavy Squat Clean + Push Jerk
(10-12 min)

* rest as needed between lifts *


The Tony (M) (AMRAP – Reps)

14 Minute Amrap

9 Power Snatches (135,95)

27 Air Squats

19 Pull ups

88 Double Unders

(Y.O.) Burpees

Directly after you go straight into

6 Minutes

Find Max weighted

Clean and Jerk
This year is 35 Burpees

The Tony (W)

Max Clean and Jerk