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October 8, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

20-40 Double-Unders

2 Spiderman and Reach, each side (Video) + 5 Pushups

15/12 Calorie Row

10 Dowel Overhead Squats

15 Russian Kettlebell Swings (53/35)

2 Sets:

3 Walkouts (Video)

7 Slow Barbell Overhead Squats (empty)

2 Sets:

3 Good Mornings

3 Back Squats

3 Snatch Grip Presses (behind the neck)

3 Stiff Legged Deadlifts (Snatch grip)

3 Hang Muscle Snatches

Weightlifting

Minutes 1-3: Snatch Complex

Snatch Pull

Hang Squat Snatch

Squat Snatch

Minute 1 – 1 Complex @ 64% of 1-Rep Snatch

Minute 2 – 1 Complex @ 67% of 1-Rep Snatch

Minute 3 – 1 Complex @ 70% of 1-Rep Snatch

Minute 4 – Rest

Squat Snatch

Minute 5 – 1 Squat Snatch @ 75% of 1-Rep Snatch

Minute 6 – 1 Squat Snatch @ 77% of 1-Rep Snatch

Minute 7 – 1 Squat Snatch @ 79% of 1-Rep Snatch

Minute 8 – Rest

Minute 9 – 1 Squat Snatch @ 77% of 1-Rep Snatch

Minute 10 – 1 Squat Snatch @ 79% of 1-Rep Snatch

Minute 11 – 1 Squat Snatch @ 81% of 1-Rep Snatch

Snatch

Back Squat

Wave #1

3 Reps @ 84% of Back Squat

2 Reps @ 86% of Back Squat

1 Rep @ 88% of Back Squat

Wave #2

3 Reps @ 86% of Back Squat

2 Reps @ 88% of Back Squat

1 Rep @ 90% of Back Squat

Wave #3

3 Reps @ 88% of Back Squat

2 Reps @ 90% of Back Squat

1 Rep @ 92% of Back Squat

WOD

Metcon (AMRAP – Rounds and Reps)

In a 10:00 Window…

75 Wallball “Buy-In” (20/14)

Directly into…

AMRAP:

8 Burpee Box Jump Overs (24″/20″)

40 Double-Unders





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