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January 7, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

30/21 Calorie Row

Mobility Station (see below)

24/17 Calorie Assault Bike

5 Wall Squats – Video + 7 Strict Pull-Ups + 10 Barbell OHS

Mobility Station

3 Russian Baby Makers Video

3 Slow Walkouts Video

3 Spidermans per side Video

5 Sets of Snatch Complex

1 Power Snatch

1 Snatch Balance

1 High Hang Squat Snatch

Weightlifting

On the Minute x 10:

1 Snatch Deadlift

1 Floating Squat Snatch*

Minute 1 – 60% of 1RM Snatch

Minute 2 – 63%

Minute 3 – 66%

Minute 4 – 69%

Minute 5 – 72%

Minutes 6-10 (5 Lifts) – Build to a Heavy for the Day

WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Stamina Builder

Metcon (Time)

1-2-3-4-5-6-7-8-9-10:

Barbell-Facing Burpees

Toes to Bar





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