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Double Bubble

February 5, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

:30s Light Bike + :30s Reverse Samson – Video

:30s Moderate Bike + 10 Dowel Passovers + 5 Overhead Squats

:30s Fast Bike + :30s Walkouts + 5 Barbell Overhead Squats

2 Rounds:

:20s Jumprope (singles or doubles)

:30s Empty Barbell OHS Hold (bottom)

:60s Thoracic Opener – Video

Snatch Barbell Warmup

2 Rounds, first with an empty barbell. Free to increase weight slightly, or complete the second iteration with the same empty barbell.

5 Snatch Grip Deadlifts

3 Hang Muscle Snatches

3 Behind the Neck Push Presses

3 Behind the Neck Push Jerks

3 Hang Power Snatches

Weightlifting

10 Sets:

1 Tempo Power Snatch

From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.

Rest as needed between sets, but aim to keep it to 1:00 or less. Technique loads today.

Sets #1+2+3 – 60%

Sets #4+5+6 – 65%

Sets #7+8 – 70%

Sets #9+10 – 70-75%, based on feel.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

25 Double-Unders, 5 Power Snatches (115/80)

25 Double-Unders, 3 Bar Muscle-Ups

Stamina Builder

On the 4:00 x 3 Sets:

15 GHD Sit-Ups

15/12 Calorie Row

15 Kipping HSPU

If we are still working by the 3:15 mark, cap our efforts there each round.

Gymnastics

Not for Score:

10:00 of Handstand Walk Practice





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