Adelphos Athletics – CrossFit

Warm Up (No Measure)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 rounds of each movement

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* Focus on footwork and finishing the pull

3 Position Power Snatch (Ground, Below the Knee, Above the Knee) 5×3 (Weight)

3 Position Power Snatch (Ground, Below the Knee, Above the Knee) 5×3

1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets

*Build to a Heavy Unbroken Complex across 5 working sets

Metcon (AMRAP – Reps)

20:00 AMRAP

5-10-15-20-25…..

Toes to bar

10 Overhead Squats (95/65)

50 Double Unders

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)

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Pause Front Squat 3×3 (Weight)

Pause Front Squat 3×3

3 Pause Front Squats @ 60% 1 RM Front Squat

3 Pause Front Squats @ 63% 1 RM Front Squat

3 Pause Front Squats @ 65% 1 RM Front Squat

*Pause of 3 seconds in the bottom of the squat.

Front Squat 4×1 (Weight)

Front Squat 4×1

1 Front Squat @ 68% 1 RM Front Squat

1 Front Squat @ 70% 1 RM Front Squat

1 Front Squat @ 75% 1 RM Front Squat

1 Front Squat @ 78% 1 RM Front Squat