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

* Focus on footwork and finishing the pull

Power Snatch (Power Snatch 10×5

Every Minute (10:00)
5 Power Snatch (+20lbs total from week 2)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

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Metcon (Time)

Every 5:00 (3 sets)

10 Toes to Bar or 10 V-ups

10 Burpees

10 Toes to Bar or 10 V-ups

10 Burpees

10 Toes to Bar or 10 V-ups

* Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2.

Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)

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