Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

The beauty of being unique lies in the fact that there is no one else like you. Your quirks, your perspective, your experiences – they all contribute to the tapestry of your existence. Celebrate your uniqueness, for it is the essence of your authenticity.

Erin Love

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s Warm Up

-into

8 min AMRAP

10yd Bear Crawl

10yd Bear Crawl Backwards

5 Clean Deadlifts

4 Muscle Cleans

3 Power Cleans

5 Shoulder Press

:10 Handstand Hold

Shoulder Press (Shoulder Press:
– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.

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Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP

Round 1: 3 Power Cleans (155/105) + 1 Wall Walk

Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Round 3: 3 Power Cleans (155/105) + 3 Wall Walks

Round 4: 6 Power Cleans (155/105) + 4 Wall Walks

Round 5: 6 Power Cleans (155/105) + 5 Wall Walks

Round 6: 6 Power Cleans (155/105) + 6 Wall Walks

Round 7: 9 Power Cleans (155/105) + 7 Wall Walks

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

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