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February 8, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

Not for Time:

On the 3:00 x 3 Rounds:

:45s Light Bike or Row

5 Strict Pull-Ups, 10 Pushups, 15 Air Squats

:15s Fast Bike or Row

Snatch Barbell Warmup

5 Empty Bar Overhead Squats

2 High Hang Power Snatches (pockets) + 1 Overhead Squat

2 Hang Power Snatches (knees) + 1 Overhead Squat

2 Power Snatches (mid-shins) + 1 Overhead Squat

3 Sets:

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

30%, 40%, and 50% of our 1RM Snatch, resting as needed between sets.

Weightlifting

On the 1:30 x 5 Sets:

3-Position Squat Snatch

Each complex entails 3 repetitions:

High Hang Squat Snatch (Pockets)

Hang Squat Snatch (Knee-Level)

Squat Snatch (Floor)

Set #1 – 60% of 1RM Snatch

Set #2 – 63% of 1RM Snatch

Set #3 – 66% of 1RM Snatch

Set #4 – 69% of 1RM Snatch

Set #5 – 72% of 1RM Snatch

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24″/20″)

30 Toes to Bar

30 Calorie Row

Stamina Builder

For Time:

50 Double-Unders, 20′ HS Walk, 50 AbMat Sit-Ups, 20′ HS Walk

40 Double-Unders, 20′ HS Walk, 40 AbMat Sit-Ups, 20′ HS Walk

30 Double-Unders, 20′ HS Walk, 30 AbMat Sit-Ups, 20′ HS Walk

20 Double-Unders, 20′ HS Walk, 20 AbMat Sit-Ups, 20′ HS Walk

10 Double-Unders, 20′ HS Walk, 10 AbMat Sit-Ups, 20′ HS Walk





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