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 Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* Focus on footwork and finishing the pull

Clean and Jerk (*As a Class*
Power Clean + Push Jerk 10×5

Every Minute (10:00)
5 Power Clean and Push Jerks (+5lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps


Metcon (AMRAP – Rounds and Reps)

Tony Stark

Workout Definition

Freedom (RX’d)

15:00 AMRAP

50ft Overhead Dumbbell Walking Lunge (50/35) (right arm)

15 Toes to Bar

50ft Overhead Dumbbell Walking Lunge (50/35) (left arm)

15 Burpee over Dumbbell

15 Dumbbell Snatch (50/35)

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch