Resources

Dive Bomber

November 5, 2018 | No Comments


586 CrossFit Asylum – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

30/21 cal Row

3 Walk outs 3 Spiderman 15 SIT-UPS

24/27 bike

5 Wall Squats 5 Russian Baby Makers

2 Rounds

5 Scap Retractions

2 Strict Pull-ups

20s Handstand Hold

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Snatch Grip Presses

5 Snatch Grip Push Press

5 OH Squats

5 Muscle Snatches

Gymnastics

Set Clock up for 4 min Start HSPU immedieatly after Pull-ups

Strict Pull-up Benchmark (AMRAP – Reps)

2 min of Strict Pull-ups

Strict HSPU Benchmark (AMRAP – Reps)

2 min of Strict HSPU

Weightlifting

5 Sets:

1 Power Snatch

1 Overhead Squat

1 Snatch Balance

2 Hang Squat Snatches

Sets #1-3 – 60% of 1RM Snatch

Sets #4-5 – 65% of 1RM Snatch

Back Squat

8 Repetitions @ 60%

6 Repetitions @ 70%

4 Repetitions @ 75%

Front Squat

3 Sets of 5 @ 65%

WOD

Metcon (Time)

3 Rounds:

24/17 Calorie Row

21 Wallballs

18 Alternating Dumbbell Snatches

15 Lateral Burpees over Rower

Rx 50/35lb DB





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