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Primer Wednesday

March 13, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

500-350-200 Meter Row

After each set:

10 Hollow Rocks (Video)

10 Superman Rocks (Video)

5 Dowel Passovers + 5 Dowel OHS

3 Inchworms (Video)

2 Rounds through, rotating stations every :30s:

Slow Wall Squats – Video

Banded Pull-Aparts – Video

Warrior Squats – Video

Suitcase Deadlifts (changing sides at 15s)- Video

Cossack Squats – Video

Rest 1:00

Weightlifting

7 Sets of 1:

1 Pausing Repetition (3s in bottom)

Sets #1+2 – 70%

Sets #3+4 – 73%

Sets #5+6+7 – 76%

WOD

Metcon (No Measure)

“Wednesday Primer”

“On The 2:00” x 3 Rounds (18:00):

A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats

B) 15/12 Calorie Row, 15 GHD Sit-Ups

C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups

Barbell – 95/65





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