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Double Date

January 14, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

1 round

:50s Row (light pace)

:20s Jump Rope + 5 Dowel Overhead Squats

:50s Warrior Squats – Video

5 Snatch Grip Deadlifts + 3 Hang Muscle Snatches + 1 OHS (empty BB)

15 AbMat Sit-Ups + 10 Hollow Rocks – Video

Snatch Barbell Warmup

2 Rounds, with an empty barbell:

3 Snatch Grip Push Presses (back rack)

3 Snatch Grip Push Jerks (back rack)

3 Overhead Squats

3 Snatch balances

3-Position Squat Snatch (pockets, knees, mid-shin)

Weightlifting

Snatch Primer (A)

On the Minute x 3 (Minutes 0:00-3:00):

1 Halting Power Snatch

3 Halts – Just off floor, knee-level, pockets. 2 seconds at each position.

Set #1 – 50% of 1RM Snatch

Set #2 – 55% of 1RM Snatch

Sets #3 60% of 1RM Snatch

Snatch Primer (B)

On the Minute x 3:(minutes 3-6)

1 Snatch Pull

1 Snatch High Pull

1 Power Snatch

Set #1 – 60% of 1RM Snatch

Set #2 – 65% of 1RM Snatch

Sets #3 – 70% of 1RM Snatch

Snatch

On the Minute x 5: (minutes 6-11

1 Power Snatch, building to a heavy.

Start between 70-75%, building as seen fit for a heavy single for the day.

Power Snatch

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hang Power Snatches (95/65)

60 Double-Unders

15 Overhead Squats (95/65)

30/21 Calorie Row

Stamina Builder

Metcon (Time)

3 Rounds:

21 Dumbbell Front Squats (50’s/35’s)

21 Kipping Handstand Pushups





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