Adelphos Athletics – CrossFit

Warm Up (No Measure)

3 sets:

20 Banded Side Steps

5 Banded Tempo Squats (3-sec descent)

10 PVC Pass Throughs

-into-

3 sets:

5/4 Calorie Row

5 Empty Bar Front Squats

5 Empty Bar Shoulder Press

3 Empty Bar Push Jerks

Front Squat + Push Press + Push Jerk 1×3 (Weight)

1 Front Squat + 1 Push Press + 1 Push Jerk

– Work up to a heavy complex in 10-12 minutes –

Metcon (Time)

3 sets (Every 6:00)

5-10-15

Calorie Row

-3x50ft Shuttle Run after each Row

*Women’s Calories: 4-8-12

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

()

Hang Pause Snatch 5×2 (Weight)

Hang Pause Snatch 5×2

2 Hang Pause Snatch @ 60% 1 RM Snatch

2 Hang Pause Snatch @ 65% 1 RM Snatch

2 Hang Pause Snatch @ 68% 1 RM Snatch

2 Hang Pause Snatch @ 70% 1 RM Snatch

2 Hang Pause Snatch @ 72-72+% 1 RM Snatch

**Pause for 2 seconds in the receive position

Mid Thigh Clean + Pause Split Jerk 3-3-2-2 (Weight)

Mid Thigh Clean + Pause Split Jerk 3-3-2-2

2 Mid Thigh Clean + 1 Pause Split Jerk @ 70% 1 RM Clean and Jerk

2 Mid Thigh Clean + 1 Pause Split Jerk @ 73% 1 RM Clean and Jerk

1 Mid Thigh Clean + 1 Pause Split Jerk @ 75% 1 RM Clean and Jerk

1 Mid Thigh Clean + 1 Pause Split Jerk @ 75+% 1 RM Clean and Jerk

*Pause in receive for 3 seconds.