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Bar Star

May 15, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Tempo Bike

1st minute slow, 2nd minute moderate, 3rd minute moderate/fast.

2 Rounds:

6 Cossack Squats – Video

12 Hollow Rocks – Video

6 Pausing Waiter Squats (3 each side) – Video

12 Superman Rocks – Video

Barbell Warmup (empty BB):

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Overhead Squats

Following, take 10:00-15:00 to steadily build to the heaviest weight in each of the three movements (overhead squat, bench, and deadlift).

WOD

Metcon (3 Rounds for reps)

Teams of 3

“Bar Star” Part #1

AMRAP 7 – Max Overhead Squats

First 50 Reps – 115/85

Second 50 Reps – 135/95

Time Remaining – 155/105

Rest 3:00

“Bar Star” Part #2

AMRAP 7 – Max Bench Presses

First 50 Reps – 135/95

Second 50 Reps – 155/105

Time Remaining – 185/125

Rest 3:00

“Bar Star” Part #3

AMRAP 7 – Max Deadlifts

First 50 Reps – 185/135

Second 50 Reps – 225/155

Time Remaining – 275/185

Metcon (Time)

For Time:

21 Overhead Squats (95/65)

21 Bench Press (135/95)

21 Deadlifts (185/135)

15 Overhead Squats (135/95)

15 Bench Press (155/105)

15 Deadlifts (255/165)

9 Overhead Squats (185/125)

9 Bench Press (185/125)

9 Deadlifts (305/185)

Stretch





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