CrossFit 053018 - ASAP Fitness
Phone: 209 813 4579

CrossFit 053018

29
May

CrossFit 053018

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

Warm-up

Warm-up (No Measure)

-400m Run-

10 Kips

10 Scap Pull Ups

10 Scap Push Ups

5 Inch Worms

3 Rounds

Metcon

PER: Performance AR.P. 10.15 (Time)

50 DB Snatch 50/35

40 Pull Ups

30 DB Hang Clean and Jerks 50/35

20 Burpee Box Jumps 24/20

10 Bar Muscle Ups

FIT: Fitness AR.P. 10.15 (Time)

60 DB Snatch

50 Cal Row

40 DB Overhead Lunge

30 Burpees

20 DB Single Arm Cluster
-Alternate arm for each rep for Snatch and Cluster.

Gymnastics

P&F: Upper Body ST. 1.M. (3 Rounds for reps)

3 sets of Max Hold

Deadhang

-Rest as needed between sets-

-Rest 2 Mins-

:30 on/ :30 off

-Max Ring Rows

-Max Box Push Ups
-Score the accumulative seconds for deadhang. Total amount of reps on Ring Rows and Box Push Ups separately.

-If able to hold deadhang longer than :60 add weight to make more challenging.

P&F: Upper Body ST. 2.M. (AMRAP – Reps)

OTMEM 8 Mins

5-7 Strict Pull Ups

-Rest 2 Mins-

Tabata

Lat Pull Downs
-Score the number of pull ups on last minute of emom.

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