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