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

4.4.17

Athletic Asylum – Aerobic Capacity

Metcon (Distance)

5 Rounds:

Run max meters in 4 min

Rest 1 min

4.6.17

Athletic Asylum – Aerobic Capacity

Metcon (Time)

Run 600m

Rest 2min

Run 600m

Rest 2min

Run 300m

Rest 2min

Run 300m

Rest 2min

6x Sprint 150m

Rest as needed between each sprint

(Score is your fastest 150m sprint)

Prowler Workout

Athletic Asylum – Aerobic Capacity

Metcon (AMRAP – Rounds and Reps)

30 minutes

Prowler push + ab mat sit ups

(Score is how many rounds team completes + how many ab mat sit up reps).

17.4

Athletic Asylum – CrossFit

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

3.14.17

Athletic Asylum – CrossFit

Metcon

A: Metcon (Time)

1000 m Row

-then-

5 rounds

20 wall balls 20/14

7 power cleans 155/105
Don’t slack on the row it counts towards your score, keep the wallballs unbroken or in large managable sets, and singles on the power cleans work best as long as you don’t rest to long

3.16.17

Athletic Asylum – CrossFit

Metcon

A: power snatch Gwen (Time)

15-12-9

power snatch
each set must me touch-and-go. Even a slight pause to re-grip on the floor is a foul. YOU pick the weight and keep the same weight on the bar for the entire WOD so choose wisely but don’t be afraid to take a risk

Extra Credit

E.C: 1-Mile Run (Time)

Max Effort 1-Mile Run

to be determined

Athletic Asylum – CrossFit

3.13.17

Athletic Asylum – CrossFit

Weightlifting

A: Front Squat (3-3-3-1-1)

strongly reccomended that you get tour core super warm before attempting these heavy weights.

Extra Credit

E.C.: Metcon (Time)

4 rounds

200 m run

14 K.B. snatches 40/30

15 push-ups