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Lava Run

May 12, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

200 Meter Light Jog

200 Meter Light Row

5 Slow, Diligent Wall Squats

Into…

5-4-3-2-1

Spiderman and Reach, each leg

Warrior Squats (both arms reaching = 1 rep)

*After each round, 10 AbMat Sit-Ups

Into…

5 Slow, Diligent Wall Squats

Barbell Warmup (empty barbell) 5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

All with an empty barbell, at moderate intensity:

Run 100 Meters, 5 Front Squats

Run 100 Meters, 5 Thrusters

Run 100 Meters, 5 OHS

Olympic Cycling

On the :30s x 5 Rounds – 3 Power Snatches @ 70% of 1RM Snatch

— Rest 1:00 —

On the :30s x 5 Rounds – 3 Power Snatches @ 70% of 1RM Snatch

— Rest 3:00 —

On the :30s x 5 Rounds – 2 Power Clean and Jerks @ 60% of 1RM Clean and Jerk

— Rest 1:00 —

On the :30s x 5 Rounds – 2 Power Clean and Jerks @ 60% of 1RM Clean and Jerk

TNG REPS

WOD

Metcon (Time)

800 Meter Run, 50 Overhead Squats

800 Meter Run, 50 Thrusters

800 Meter Run, 50 Front Squats

If we are rowing today, males are to complete 1K row per round, and females 800m per round.

Rx – 45/35 (empty barbell).

Stretch





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