Friday, August 24th, 2018
CrossFit Feral – NW – CrossFit
– Strength: Build to a max push press over the course of 8-10 sets. Have a plan in place to beat your current # by 5#s.
– The goal today is to sustain effort with this mixed-modal work for all 8 minute AMRAPs. Effort should be around 80% and barbell weight choices should be light.
Warm-up
Warm-up (No Measure)
Foam Roll Lats x 30s each then,
3 Rounds of BP Upper Complex #1:
5 Hang Muscle Cleans
5 Upright Rows
5 Push Press
5 Barbell Curls
5 Bent-over rows
5 Yoga Push-ups
Rest 40-60s, add light weight.
Then,
Review Push Press
Strength
1): Push Press (1RM)
– build over the course of 8-10 sets
– beginner: 5×5, adding weight if form permits
Metcon
Metcon (3 Rounds for reps)
AMRAP 8:
12 Hang Power Cleans (95, 65)
9 Front Squats (95, 65)
12 Push-ups
Rest 2:00
AMRAP 8:
200 Meter run
9 Hang Power Cleans (95, 65)
6 HSPU
Rest 2:00
AMRAP 8:
200 Meter Run
9 Power Cleans (95, 65)
3 Wall Walks
RX+: (115, 75)
L2: (75, 55) (10 Box Push-ups) (Band Assisted Pull-ups)
L1: (65, 35) (8 Box Push-ups) (8-10 Ring Rows)
Beginner Options:
Replace Hang Power Cleans/Power Cleans with Russian KBS
Replace Front Squats with Goblet Squats
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