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Bike Drop

March 9, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

On the 2:00 x 18 (3 rounds):

Minutes 1+2 – 25/18 Calorie Assault Bike

Minutes 3+4 – 1 Round of “Strict Cindy” + 20 AbMat Sit-Ups

Minutes 5+6 – One part of the Barbell Warmup

Round 1 – 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations, 5 Strict Presses

Round 2 – 5 Stiff-Legged Deadlifts, 5 Hang Muscle Cleans, 5 Push Presses, 5 Power Cleans

Round 3 – 5 Behind the Neck Presses (Snatch Grip), 5 Overhead Squats, 3 Hang Power Snatches, 3 Power Snatches

WOD

Metcon (Time)

Teams of 3, with a 30:00 Cap:

60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)

60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)

60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)

60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)

60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)

Metcon (Time)

For Time:

30/21 Calorie Assault Bike, 21 Power Snatches, 21 Thrusters (75/55)

30/21 Calorie Assault Bike, 18 Power Snatches, 18 Thrusters (95/65)

30/21 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (115/80)

30/21 Calorie Assault Bike, 12 Power Snatches, 12 Thrusters (135/95)





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