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Wednesday Primer

March 6, 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

Overhead Squat

3 Sets of 1 Pausing Repetition (3s in bottom)

All repetitions are taken from the rack. Today, we are looking to build steadily to a *heavy*, but not an all-time best pausing overhead squat. We are looking for a 3s pause in the bottom of the squat.

In terms of percentages, if we have a current 1RM for the movement, we are looking to go no higher than 85% in our three sets of one.

WOD

Metcon (No Measure)

Rotating stations “On the 1:30” x 18:00 (Twice through):

Station #1 – 1:00 Moderate Row/Bike/Ski/Run

Station #2 – 10 Thrusters (95/65) + 10 CTB Pull-Ups

Station #3 – 1:00 Moderate Row/Bike/Ski/Run

Station #4 – 10 Overhead Squats (95/65) + 3-5 Bar MU

Station #5 – 1:00 Moderate Row/Bike/Ski/Run

Station #6 – 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)

Stretch





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