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

3.21.17

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.

17.5

Athletic Asylum – CrossFit

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

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

3.30.17

Athletic Asylum – Aerobic Capacity

Metcon (10 Rounds for time)

10 Rounds:

Run 300m (1:22)

Run 200m (1:22)

Walk back to curb

3.27.17

Athletic Asylum – Aerobic Capacity

Metcon (Time)

Run 600m

Rest 3min

Run 200m

Rest 2min

Run 500m

Rest 3min

Run 200m

Rest 2min

Run 400m

Rest 2min

Run 200m

Rest 2min

Run 200m

Rest 2min

3.28.17

Athletic Asylum – Aerobic Capacity

Metcon (Time)

Run 600m

Rest 3min

Run 200m

Rest 2min

Run 500m

Rest 3min

Run 200m

Rest 2min

Run 400m

Rest 2min

Run 200m

Rest 2min

Run 200m

Rest 2min

4.3.17

Athletic Asylum – Aerobic Capacity

Metcon (Distance)

5 Rounds:

Run max meters in 4 min

Rest 1 min