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Jack Squat

May 8, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

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 Front Squats

Weightlifting

Split Jerk

5 Sets of 1 – Split Jerk

10 min build to a Heavy single

WOD

Metcon (Time)

For Time:

21 Front Squats, 21 KB Swings, 400m Run

15 Front Squats, 15 KB Swings, 400m Run

9 Front Squats, 9 KB Swings, 400m Run

Rx Barbell – 135/95

Rx Kettlebell – 70/53

Body Armor

3 Giant Sets:

Max Dumbbell Bench Press (70’s/50’s)

12 Chest Supported Rows Dumbbell Rows

12 Lateral Box Step-Ups (6/side) – Video

Rest 2:00 between.





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