Adelphos Athletics – CrossFit

Warm Up (No Measure)

Every 45 seconds (5 sets)

125m Row

– into –

3-4 sets (10:00 time cap)

10 PVC Pass Throughs

5 Snatch Grip Deadlifts

5 High Hang Muscle Snatch

5 Snatch Push Press

5 Power Snatch

Power Snatch (Power Snatch 10×5

Every Minute (10:00)
5 Power Snatches (+5lbs total from Wk 2)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

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Metcon (AMRAP – Reps)

8 sets:

30-Second Max Shoulder Press (75/55)

30-Second Max Sit Ups

30-Second Rest

Mayhem Mini-Pump – Glutes (No Measure)

4 Rounds:

10 Weighted Hip Thrust @ moderate weight

10 GHD Hip Raise @ moderate weight

*Rest 1 minutes between rounds

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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