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Flying High

November 6, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds, at low intensity:

1:00 Light Bike (or Row)

15 Slow Banded Good Mornings

3 Inchworms

2 Rounds:

:45s Moderate Bike (or Row)

:15s Jump Rope (singles or doubles)

7 Hang Muscle Cleans (empty barbell)

1 Round:

:30s Fast Bike (or Row)

5 Muscle-Cleans (empty barbell)

15 Double-Unders

Barbell Warmup (empty barbell)

5 Good Mornings

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

3 Hang Power Cleans

3 Power Cleans

Weightlifting

6 Sets of 2 Repetitions:

3-Pause Power Clean*

Three Pauses, each for two seconds:

A) Knee-Level

B) Jumping Position

C) Receiving Position

Sets 1-2 – 55% of 1RM Clean

Sets 3-4 – 60% of 1RM Clean

Sets 5-6 – 65% of 1RM Clean

WOD

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 15:00:

1 Power Clean, 30 DU, 3 Bar Muscle-Ups

2 Power Cleans, 30 DU, 3 Bar Muscle-Ups

3 Power Cleans, 30 DU, 3 Bar Muscle-Ups

Rx – 205/145

Score is rounds plus repetitions.

Midline

15:00 Recovery Bike

On the 3:00, 6:00, 9:00, 12:00 and 15:00:

15 GHD Sit-Ups





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