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February 11, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

:50s Row (light pace)

:40s Warrior Squats – Video + 5 Air Squats

:50s Row (light pace)

5 Good Mornings, 5 Snatch Grip Presses, 5 Snatch Grip Deadlifts

:50s Row (light pace)

3-Position Muscle Snatch

5 Sets:

Set #1 – 5 Snatch Balances (40%)

Set #2 – 4 Snatch Balances (50%)

Set #3 – 3 Snatch Balances (60%)

Set #4 – 2 Snatch Balances (70%)

Set #5 – 1 Snatch Balance (80%)

“On the 1:30” x 4 Sets:

2 High Hang Pausing Squat Snatches – Video HERE

Set #1 – 50%

Set #2 – 55%

Set #3 – 60%

Set #4 – 65%

Weightlifting

Snatch

On the Minute x 11:

Minute 1 @ 70%

Minute 2 @ 75%

Minute 3 @ 80%

… Minute 4 – Rest

Minute 5 @ 75%

Minute 6 @ 80%

Minute 7 @ 85%

… Minute 8 – Rest

Minute 9 @ 80%

Minute 10 @ 85%

Minute 11 @ 90%

WOD

Metcon (Time)

“On the 4:00” x 6 Rounds:

12 Dumbbell Power Snatches (50/35)

12 Burpees Over Dumbbell

12 x 10m Shuttle Sprints
Score is slowest round

Stretch





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