Adelphos Athletics – CrossFit

Warm Up (No Measure)

3:00 Machine

-into-

3 sets

10 Jmp Squats

10 Ring Rows

25ft Bear Crawl

10 Banded Shoulder Press

Metcon (Time)

40 Wall Balls (20/14)

30 Pull Ups

30 Wall Balls (20/14)

20 Chest to Bar Pull Ups

20 Wall Balls (20/14)

10 Burpee Pull Ups

Mayhem Mini-Pump – Leg Day (No Measure)

Mayhem Mini-Pump – Leg Day

3 Rounds

10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ Moderate weight – maintain control and quality RPE 7

10 Band Pull Through @ moderate weight – maintain quality RPE 7

15 Standing Barbell (Or Dumbbell) Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

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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Power Snatch 3-3-3-2-2 (Weight)

Power Snatch 3-3-3-2-2

3 Power Snatch @ 60% 1 RM Power Snatch

3 Power Snatch @ 63% 1 RM Power Snatch

3 Power Snatch @ 65% 1 RM Power Snatch

2 Power Snatch @ 70% 1 RM Power Snatch

2 Power Snatch @ 75% 1 RM Power Snatch

Power Clean + Split Jerk 3×2 (Weight)

Power Clean + Split Jerk 3×2

1 Power Clean + 1 Split Jerk @ 73% 1RM Power Clean

1 Power Clean + 1 Split Jerk @ 75% 1RM Power Clean

1 Power Clean + 1 Split Jerk @ 78% 1RM Power Clean