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February 4, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

– 50s Light Row

– :20s Jump Rope + 10 Slow Air Squats

– :50s Warrior Squats – Video

– 5 Good Mornings, 5 Strict Presses, 5 Front Squats

– 15 AbMat Sit-Ups + 10 Hollow Rocks – Video

A) Press in Split – 3 Sets of 3

B) Tall Jerk – 2 Sets of 3

C) Pausing Split Jerk – 5 Sets of 2

Weightlifting

On the Minute x 11:

On the 0:00… 1 Clean and Jerk @ 70%

On the 1:00… 1 Clean and Jerk @ 75%

On the 2:00… 1 Clean and Jerk @ 80%

On the 3:00… Rest

On the 4:00… 1 Clean and Jerk @ 75%

On the 5:00… 1 Clean and Jerk @ 80%

On the 6:00… 1 Clean and Jerk @ 85%

On the 7:00… Rest

On the 8:00… 1 Clean and Jerk @ 80%

On the 9:00… 1 Clean and Jerk @ 85%

On the 10:00… 1 Clean and Jerk @ 90%

All repetitions are intended to be squat cleans, with athlete’s choice on the overhead (push or split jerk).

Front Squat

On the Minute x 5:

1 Front Squat

Starting at, or slightly above our final clean and load, we have five sets of a single front squat. All repetitions taken from the rack.

WOD

Metcon (Time)

21-15-9:

Kettlebell Swings (70/53)

Box Jump Overs (24″/20″)

Front Squats (135/95)

Stretch





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