CrossFit Feral – NW – CrossFit

– Strength: Work to a max in the deadlift.
– Metcon: Today’s piece is intended to challenge you as the movements are high-demand and the loading is relatively heavy for the prescribed volume. 90% effort on this piece.

Warm-up

Warm-up (No Measure)

5 Minutes of Dynamic Warm-up then,

With a barbell 3 sets:

3 Deadlifts from below knee

3 Muscle Cleans

3 Front Squats

3 Power Clean

3 RDLs

10 Total Birddogs in between sets. Add weight each set.

Strength

1): Deadlift (1RM)

2): Metcon (No Measure)

Metcon Prep

Power Clean + Front Squat: Work up to Metcon Weight

Metcon

BP “Simple Man” (Time)

For time (9:00 cap):

15-10-5

Power Cleans (135, 95)

Front Squat (135, 95)

RX+: (155, 105)

L2: (115, 75)

L1: (95, 65)

Accessory

Posterior + Core

Dimel Deadlifts: 3 x 30@30% of Deadlift. Rest 30s.

*After each set complete 20s RKC Plank