Resources

Van Damme

April 12, 2019 | No Comments

586 CrossFit Asylum – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200m Row + 5 Deadlifts + 5 Hang Muscle Cleans

200m Row + 5 Strict Presses + 5 Push Presses

200m Row + 5 Power Snatches + 5 Front Squats

After each round, complete:

3 Walkouts – Video

4 Strict Pull-Ups

5 Russian Baby Makers – Video

6 Kip Swings (on bar or rings)

7 Pausing Glute Bridges – Video

Warm through all three barbell movements, completing rounds of:

3 Power Snatches

3 Power Clean and Jerks

3 Thrusters

Controlled at low intensity, to feel through the combinations of the movements. Following, after warming on the rings, 1 primer round:

3 Power Snatches

1-2 Ring Muscle-Ups

3 Power Clean and Jerks

1-2 Ring Muscle-Ups

3 Thrusters

1-2 Ring Muscle-Ups

WOD

Metcon (Time)

30 Power Snatches, 10 Ring Muscle-Ups

30 Power Clean and Jerks, 10 Ring Muscle-Ups

30 Thrusters, 10 Ring Muscle-Ups

Rx – 135/95

Weightlifting

Deadlift

On the 2:00 x 6 Sets:

Set #1 – 3 Deadlifts @ 72%

Set #2 – 1 Deadlift @ 79%

Set #3 – 3 Deadlifts @ 72%

Set #4 – 1 Deadlift @ 84%

Set #5 – 3 Deadlifts @ 72%

Set #6 – 1 Deadlift @ 89%

Body Armor

3 Rounds, resting 2:00 between:

100′ Single DB OH Walking Lunge

30 Weighted Abmat Sit-Ups

10 Romanian Deadlifts

Rest 2:00 between sets.





Unable to load the Are You a Human PlayThru™. Please contact the site owner to report the problem.