Resources

Long Gone

October 3, 2018 | No Comments


586 CrossFit Asylum – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rounds

:55s Bike or Row

:30s Plank Hold + :30s Dowel Passovers

5 Strict DB Presses, each arm (pause at top)

7 Good Mornings + 7 Elbow Rotations + 5 Push Presses

2 Sets with an empty barbell or a very light load:

3 Strict Presses

3 Pausing Push Presses (pause in dip position)

3 Push Jerks

Weightlifting

Pausing Split Jerk (Video)

3 Sets of 2

Sets #1+2+3 – 2 Reps @ 70% of 1-Rep Split Jerk

3 Sets of the Complex:

3 Jerk Drives (Video)

1 Split Jerk

Set #1 – 1 Complex @ 73% of 1-Rep Split Jerk

Set #2 – 1 Complex @ 76% of 1-Rep Split Jerk

Set #3 – 1 Complex @ 79% of 1-Rep Split Jerk

Split Jerk

Set #1 – 1 Rep @ 82% of 1-Rep Split Jerk

Set #2 – 1 Rep @ 84% of 1-Rep Split Jerk

Sets #3+4+5 – 1 Rep @ 86% of 1-Rep Split Jerk

WOD

Metcon (AMRAP – Reps)

5 Rounds:

1:00 Wallballs (20/14) *Females to a 9′ Target

1:00 Alternating Dumbbell Snatches (50/35)

1:00 Calorie Row

1:00 Rest





Unable to load the Are You a Human PlayThru™. Please contact the site owner to report the problem.