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December 1, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

400 Meter Run (or 500m row) into:

30-20-10:

Hip Extensions

After each set, complete 3 Spidermans (each side) + 5 Strict Pull-Ups

Finish with a second 400 meter run (or 500m row).

Barbell Warmup (emtpy barbell):

5 Good Mornings

5 Snatch-Grip Strict Presses

5 Hang Muscle Snatches

5 Ovehead Squats

5 Hang Power Snatches

Gymnastic Strength

AMRAP 4: Seated L-Sit Rope Climbs

Rest 1:00

AMRAP 2: Rope Climbs

Modification

AMRAP 5: Strict CTB Pull-Ups (band as required to allow ~7-10 unbroken when fresh)

Rest 1:00

AMRAP 2: Kipping CTB Pull-Ups

Weightlifting

5 Sets to Build To:

5-Rep “Touch and Go” Squat Clean and Jerk

Set #1 – 60%

Set #2 – 65%

Set #3 – 70%

Sets #4+5 – Climb by feel.

WOD

Metcon (AMRAP – Reps)

5 Rounds of a 4:00 Window:

400 Meter Run

1 Round of “CTB Cindy”

Max Squat Cleans (135/95)

2:00 rest between rounds.





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