3.25.17

Athletic Asylum – CrossFit

Metcon

A: Metcon (Time)

50 muscle snatches 75/55

+ every minute on the minute 6 T2B

Rx+: 75 muscle snatches

3.20.17

Athletic Asylum – CrossFit

Metcon

A: Metcon (Time)

For time:

500m row

30 body-weight bench presses

1k row

20 body-weight bench presses

2k row

10 body-weight bench presses
Don’t sacrifice intensity for weight, pick a weight where sets of 6-10 reps should be moderately comfortable. If you’re doing 2 reps then sitting on the bench for 45 seconds you picked the wrong weight.

Metcon

E.C.: Metcon (No Measure)

E2MOM x 12 minutes

15 cal bike

15 Air squats
every 2 minutes on the minute for 12 minutes

3.21.17

Athletic Asylum – CrossFit

Metcon

A: Metcon (Time)

3 Rounds for time:

2 Rope Climbs

35 Abmat sit-ups

5 Wall walks

25 KB swings 70/45
Merican KB swings. Scale the rope climbs to a 30′ body weight sled drag (arms only).

3.22.17

Athletic Asylum – CrossFit

Weightlifting

A: Back Squat (3-3-3-3-3)

sets 1-3 at the same weight (heavy)

set 4 at a heavier weight

set 5 at a semi-frightening weight

3.23.17

Athletic Asylum – CrossFit

Metcon

A: Metcon (Time)

21-15-9

Hang power cleans 135/95

Burpee over the bar

pull-ups

Rx+: 155/105

C2B pull-ups
find your strong movement out of the three and push that one as hard as you can. 21 Burpees should not take over 2 minutes.