Friday, June 21, 2019
CrossFit Feral – NW – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
200m Jog
30 Double-Unders
10 Burpees
5 Strict Pull-Ups
10 Hollow Rocks
20 Banded Good Mornings
2 Rounds:
5 Wall Squats
10 Stiff-Legged Deadlifts (empty barbell)
:15s Deadhang Hold on PU Bar
:30s Alternating Warrior Squats
5-3-1:
Walkouts
Spiderman + Reach (each side)
Strength
Opening with waves (see % & reps below), building to a heavier single. These weights are similar to our very first deadlift loads at the start of the cycle.
3 Reps @ 70%, 1 Rep @ 75%
3 Reps @ 70%, 1 Rep @ 80%
3 reps @ 70%, 1 Rep @ 85%
Then:
Take 12:00 total to build to a heavy at each, in this order:
1. Heavy Single
2. Heavy 10-Rep
A: Deadlift (Heavy 1-rep)
B: Deadlift (Heavy 10-rep)
Metcon
El Nino (Time)
For Time:
1 Mile Run
50 DB Snatches (50/35)
400m Medball Run (20/14)
30 Pull-Ups
20 Burpee Box Jumps (24″/20″)
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