CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Mountain Climbers

:30 Ring Rows or DB Bent Over Rows

:30 HS Hold or Wall Walk

:30 Jumping Air Squats

2 ROUNDS

8-10 Snatch Grip Deadlifts (or DB DL)

6-8 High Pulls

6-8 High Muscle Snatches

6-8 Hang Power Snatch

Strength

Power Snatch (1×3)

ON A 15:00 RUNNING CLOCK…

Build to Set of 3 Touch-N-Go Power Snatch

(Score is Load)

Workout

“POWER PLUS AMANDA” (Time)

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

-15:00 Hard Cap-

Conditioning

1 Mile Run (AMRAP – Reps)

Mile challenge

Run as many miles as possible. Only compete miles count and they must be done aside from the workout.

1 mile = 1 Rep

Burpee Challenge (AMRAP – Reps)

Complete as many burpees as possible.

Minimun of 20 to count.

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

EMOM x 12 MINUTES

Min 1- :40 Shuttle Run

Min 2- :40 Russian KB (or DB) Swing

Min 3- :20 Russian Twist + :20 Hollow Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

400m Run

25/20 Cal Bike

20 Barbell Good Morning*

15 Strict Sit-up

*GHD Hip Extension can also be performed

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS FOR MAX REPS

DB Deficit Push-ups

DB Bent Over Row

DB Hammer Curl

-Rest as Needed b/t Sets-

(No Measure)

Conditioning

Track your miles and burpees for BINGO here…

1 Mile Run (AMRAP – Reps)

Mile challenge

Run as many miles as possible. Only compete miles count and they must be done aside from the workout.

1 mile = 1 Rep

Burpee Challenge (AMRAP – Reps)

Complete as many burpees as possible.

Minimun of 20 to count.

CrossFit Feral – NW – MURPH

Murph Training: Mosquito Wings (Time)

30 minute AMRAP

2 rounds of Cindy

200 meter run.

Cindy = 5 pull-ups + 10 push-ups + 15 squats

RX+: vest

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

25′ Alt. Knees to Chest

25′ Alt. Leg Swings

25′ Alt. Lunges

25′ Broad Jumps

25′ Burpee into Broad Jump

-Rest Remainder-

(No Measure)

Saturday Squats

Metcon (Weight)

EVERY 3:00 FOR 5 SETS

8 DB Front Squats

12 Single DB Goblet Squats

20 Air Squats (fast)

-Rest Remaining Time-

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

3 ROUNDS FOR MAX REPS

1:00 – Double Unders

1:00 – DB Push Press

1:00 – DB Jump Squats*

1:00 – Max Squat Hold (no weight)

*Hold Single DB across chest

-Rest 1:00 b/t Sets-

(Score is Reps)

Finisher

Metcon (No Measure)

AMRAP x 5 MINUTES

Max Flutter Kicks*

*5 Push-Up every time you break

(No Measure)

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

Min 1 – :45 Bike

Min 2 – 8/8 DB Single-Leg RDL

Min 3 – :45 Plank

Strength

Deadlift (3RM)

ON A 15:00 RUNNING CLOCK…

Establish 3RM Deadlift

(Score is Load)

Workout

Metcon (Time)

FOR TIME

21-15-9

Cal Bike

15-12-9

Deadlift (275/185)|(225/155)

12-9-6

Strict HSPU

(Score is Time)