Workout Of The Day

5/18/2019

CrossFit Adelphos – CrossFit

Warm-up

Warm Up 2 (No Measure)

40 AIRDYNE REVS

40 SINGLE UNDERS

20 BANDED HIGH PULLS

20 PVC ROLL OVERS

20 PAUSE SQUATS -2 SECS

20 HOLLOW ROCKS

**2 ROUNDS**

ATHLETE CHOICE

Saturday (No Measure)

If there was something that you missed from this past week now is the time to make it up. If you need something to work I can help you find that thing.

Metcon

Metcon (Time)

5 Rounds

15 AKB Swings (53,35)

15 Burpees

5/16/:2019

CrossFit Adelphos – CrossFit

Warm-up

Warm Up 4 (No Measure)

3 Rounds not for time

15 banded face pulls

5 Burpees

10 Lunges

10 Sit Ups

10 Push Ups

10 Hollow Rocks

Weightlifting

Bench Press (5×3@75% with two second pause at the bottom)

Metcon

Metcon (Time)

4 Rounds

20 Box Overs

12 HR Push ups

10 DB Thrusters (35,20)

20 Cal Row

5/15/2019

CrossFit Adelphos – CrossFit

Warm-up

Warm up 3 (No Measure)

20 RING ROWS

30 2-WAY BAND PULL APARTS

10 INCH WORMS

16 LUNGES (TOTAL)

15 SIT UPS

**2 ROUNDS**

Weightlifting

Deadlift (7×2 @80-85%)

Metcon

Metcon (Time)

With a Partner Break it up however you feel like

For Time

21 Overhead Squats (95/65)

21 Bench Press (135,95)

21 Deadlifts (185,125)

15 Overhead Squats (115,85)

15 Bench Press (155,105)

15 Deadlifts (225,155)

9 Overhead Squats (135,95)

9 Bench Press (185,125)

9 Deadlifts (245,165)

5/14/2019

CrossFit Adelphos – CrossFit

Warm-up

Warm Up 2 (No Measure)

40 AIRDYNE REVS

40 SINGLE UNDERS

20 BANDED HIGH PULLS

20 PVC ROLL OVERS

20 PAUSE SQUATS -2 SECS

20 HOLLOW ROCKS

**2 ROUNDS**

Weightlifting

Power Clean (6×2)

6 Sets of 2:

3-Pause Power Clean

Each pause lasts 2 seconds:

Pause #1 – Knee Level

Pause #2 – Jumping Position

Pause #3 – Receiving Position

Metcon

Metcon (Time)

3 Rounds:

15 Power Cleans (115/85)

20 Pushups

5/13/2019

CrossFit Adelphos – CrossFit

Warm-up

Warm Up 1 (No Measure)

30 2-WAY ROLL OVERS

30 2-WAY BAND PULL APARTS

20 PVC GOOD MORNINGS

20 PVC SHOULDER PRESS

20 AIR SQUATS

15 PUSH UPS

15 SIT UPS

**2 ROUNDS**

Weightlifting

Back Squat (10×2@85-90% rest at least two minutes between sets)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute Amrap

10 Cal Row

9-15-21-27-33…..

Power snatch (75,55)

5/11/2019

CrossFit Adelphos – CrossFit

Warm-up

Warm Up 2 (No Measure)

40 AIRDYNE REVS

40 SINGLE UNDERS

20 BANDED HIGH PULLS

20 PVC ROLL OVERS

20 PAUSE SQUATS -2 SECS

20 HOLLOW ROCKS

**2 ROUNDS**

ATHLETE CHOICE

Saturday (No Measure)

If there was something that you missed from this past week now is the time to make it up. If you need something to work I can help you find that thing.

Metcon

Metcon (Time)

5 rounds

10 Pull ups

10 Burpees

5 Sandbag over shoulder

Rest 2 minutes between rounds. Your slowest time is your score for today

5/10/2019

CrossFit Adelphos – CrossFit

Warm-up

Warm Up 1 (No Measure)

30 2-WAY ROLL OVERS

30 2-WAY BAND PULL APARTS

20 PVC GOOD MORNINGS

20 PVC SHOULDER PRESS

20 AIR SQUATS

15 PUSH UPS

15 SIT UPS

**2 ROUNDS**

Weightlifting

Clean and Jerk

Every 1:30 for 8 rounds working up in weight 2 clean and jerks

Metcon

Metcon (Time)

4 Rounds

25 Wallballs (20/14)

40 Double unders

12 S2OH (155,105)

5/8/2019

CrossFit Adelphos – CrossFit

Warm-up

Warm up 3 (No Measure)

20 RING ROWS

30 2-WAY BAND PULL APARTS

10 INCH WORMS

16 LUNGES (TOTAL)

15 SIT UPS

**2 ROUNDS**

Weightlifting

Sumo Deadlift (6×5@70%)

Between rounds

10 Inch worms

5 DB Curls per arm

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

10 Min Amrap

Synchronized

10 Hang Snatches (75,55)

10 Push ups

10 Front Rack Lunges

5/6/2019

CrossFit Adelphos – CrossFit

Warm-up

Warm Up 1 (No Measure)

30 2-WAY ROLL OVERS

30 2-WAY BAND PULL APARTS

20 PVC GOOD MORNINGS

20 PVC SHOULDER PRESS

20 AIR SQUATS

15 PUSH UPS

15 SIT UPS

**2 ROUNDS**

Weightlifting

Back Squat (5×2@80%)

Work up and take your time getting ready for this.

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

5/4/2019

CrossFit Adelphos – CrossFit

Warm-up

Warm Up 2 (No Measure)

40 AIRDYNE REVS

40 SINGLE UNDERS

20 BANDED HIGH PULLS

20 PVC ROLL OVERS

20 PAUSE SQUATS -2 SECS

20 HOLLOW ROCKS

**2 ROUNDS**

ATHLETE CHOICE

Saturday (No Measure)

If there was something that you missed from this past week now is the time to make it up. If you need something to work I can help you find that thing.

Metcon

Metcon (AMRAP – Rounds and Reps)

With A Partner

Switching every other movement

20 Min Amrap

3 Handstand Push-Ups

6 Strict Pull-Ups

9 Toes-to-Bar

12 RKB Swing (53,35)

15 Calories of Rowing

Xtra Credit

Metcon (No Measure)

Not for time but in preparation for Murph

Pull-ups: 4-3-3-3-3

Push-ups: 8-6-6-6-6

Squats: 12-8-8-8-8