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Tread Water

October 5, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Slow Bike or Row, directly into:

2 Rounds:

5 Strict Pull-Ups

5 Slow Wall Squats (Video)

10 Pushups

10 GHD Sit-Ups

2 Rounds:

:30s second Samson Stretch each side

:30s Warrior Squats

Weightlifting

On The Minute x 12: Squat Clean

Clean Complex for Minutes 1-3 – Clean Pull + Hang Squat Clean + Squat Clean

Minute #1 – 1 Complex @ 65% of 1-Rep

Minute #2 – 1 Complex @ 68% of 1-Rep

Minute #3 – 1 Complex @ 71% of 1-Rep

Minute #4 – Rest

Changing to Squat Clean Singles…

Minute #5 – 1 Squat Clean @ 74% of 1-Rep

Minute #6 – 1 Squat Clean @ 77% of 1-Rep

Minute #7 – 1 Squat Clean @ 80% of 1-Rep

Minute #8 – Rest

Minute #9 – 1 Squat Clean @ 77% of 1-Rep

Minute #10 – 1 Squat Clean @ 80% of 1-Rep

Minute #11 – 1 Squat Clean @ 83% of 1-Rep

Minute #12 – Rest

Clean

Front Squat

Set #1 – 3 Reps @ 80% of 1RM Front Squat

Set #2 – 1 Rep @ 85% of 1RM Front Squat

Set #3 – 3 Reps @ 80% of 1RM Front Squat

Set #4 – 1 Rep @ 87% of 1RM Front Squat

Set #5 – 3 Reps @ 80% of 1RM Front Squat

Set #6 – 1 Rep @ 89% of 1RM Front Squat

WOD

Metcon (Time)

2,000 Meter Row

150 Double-Unders

10 Rounds of “Cindy”





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