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October 10, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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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

Jerk Drive + Split Jerk

3 Sets of the Complex:

3 Jerk Drives (Video)

1 Split Jerk

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

Set #2 – 1 Complex @ 79% of 1-Rep Split Jerk

Set #3 – 1 Complex @ 82% of 1-Rep Split Jerk

Split Jerk

Set #1 – 1 Rep @ 85% of 1-Rep Split Jerk

Set #2 – 1 Rep @ 87% of 1-Rep Split Jerk

Sets #3+4+5 – 1 Rep @ 90% of 1-Rep Split Jerk

WOD

Metcon (Time)

3 Rounds:

600 Meter Run

21 Hang Squat Snatches (75/55)

Midline

3 Supersets:

Max Effort L-Sit Hold

100 Meter Front Rack KB Carry





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