Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
You are unique, and if that is not fulfilled, then something has been lost.
– Martha Graham
Warm Up (No Measure)
3 sets:
20 Plate Toe Touches
5 Up Downs
10 PVC Pass Throughs
5 PVC Overhead Squats
– into –
3 sets (Empty Barbell)
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Push Press
3 Hang Squat Snatch
Hang Snatch (Hang Squat Snatch:
– Establish a 3 RM for the day)
Snatch Grip Deadlift (3 Snatch Deadlift x 3 Sets @90% 1RM Snatch)
Metcon (AMRAP – Reps)
10 Rounds
30 seconds Max Rep Burpees
-Rest 30 seconds-
30 seconds Max Rep Wall Balls (20/14)
-Rest 30 seconds-
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)