Adelphos Athletics – CrossFit

Warm Up (No Measure)

* 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

Power Snatch (~We will do as a class~
Every Minute (10:00)
3 Power Snatch (60-70%)
– Touch and Go reps)

Metcon (Time)

10 Sets

8 Toes to Bar

2 Wall Walks

10 Barbell*

*Rds 1-5 Power Snatch (95/65), Rds 6-10 Clean and Jerk (115/75)

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

()