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Muscle Monday

May 6, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds, Not for Time:

1:00 Light Row

6 Slow Scap Retractions – Video

5 Walkouts – Video

4 Spiderman + Reach (each side) – Video

3 Russian Baby Makers – Video

Into

1:00 Light Bike

:30s Cossack Squat – Video

:30s Warrior Squat – Video

5 Waiter Squats (each side) – Video

Weightlifting

Back Squat

Set #1 – 4 Reps @ 75%

Set #2 – 2 Reps @ 81%

Set #3 – 4 Reps @ 75%

Set #4 – 2 Reps @ 85%

Set #5 – 4 Reps @ 75%

Set #6 – 2 Reps @ 89%

Power Snatch

Power Snatch

Every :45s x 6: 1 Power Snatch

Sets #1+2 – 62%

Sets #3+4 – 66%

Sets #5+6 – 70%

WOD

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Body Armor

2 Sets of 14 @ 43%

Alternating Tabata:

AbMat Sit-Ups

Hollow Rocks – Video

“Tabata” is an interval system – :20s on, followed by :10s off.

We repeat this process for (8) intervals per movement. With two movements here, we will be alternating :20/:10 for a total of (16) given how we have two movements.





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