CrossFit 052318 - ASAP Fitness
Phone: 209 813 4579

CrossFit 052318

22
May

CrossFit 052318

ASAP Dixon, ASAP Lodi, ASAP Sacramento, ASAP Stockton – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 PVC Overhead Squats

:30 Hollow Hold

10 Prone PVC Raises

2 Rounds

-Barbell Warm Up-

Weightlifting

PER: Snatch (15 Mins to build Hang Snatch + Snatch + OHS)

-Start at 50% of max and go up 10/5# until technique breaks down.

Metcon

PER: Performance ST. 9.10 (Time)

10 Deadlifts 185/125 (Rx+ 245/175)

12 Bar Facing Burpees

2 Rounds

10 Deadlifts 225/155 (Rx+ 315/225)

12 Bar Facing Burpees

2 Rounds

FIT: Fitness ST. 9.30 (Weight)

OTMEM 30 Min

1. 12/10 Cal Bike

2. 20 Single Leg V-Ups

3. 8 Burpee + DB Deadlift

4. 20 Lateral Box Jumps/or Step Overs

5. Rest

Cool Down

Hip Mobility Cool Down (No Measure)

1 min each side

-90/90 Stretch

-Ankle Stretch

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