Adelphos Athletics – CrossFit

Warm Up (No Measure)

Every 45 seconds for 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 Snatch (+15 lbs total from week 2)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)

Metcon (Time)

5 Sets:

4 Shuttle Runs

8 Burpee Box Jump Overs (24/20)

-Rest 1:1 between sets-

** Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

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