Friday, June 28, 2019
CrossFit Feral – NW – CrossFit
Warm-up
Warm-up (No Measure)
On the Minute x 8 (2 Rounds):
Minute 1 – 15/12 Calorie Row
Minute 2 – 3 Strict Pull-Ups + 6 Pushups + 9 Air Squats
Minute 3 – 30 DUs/50 Singles
Minute 4 – 10 Russian KBS + 10 Goblet Squats
3 Sets:
3 Inchworms
6 Bootstrappers
:15s Hollow Hold
Coach-led C&J barbell warmup
Strength
C&J Complex every 1:30 with 30 Double-Unders to start each set
Clean & Jerk Complex: 2 HSC + 1 SJ (On the 1:30 x 7 Sets)
2 Hang Squat Cleans
1 Split Jerk
Being our de-load week, we are not looking to push past 83%. Complex is intended to be completed unbroken.
Metcon
Sicko Mode (Time)
For Time:
21/15 Calorie Row
21/15 Calorie Assault Bike
15/12 Calorie Row
15/12 Calorie Assault Bike
9 Calorie Row
9 Calorie Assault Bike
… Directly into:
21 Hang Clusters (115/80)
Hang Cluster = Hang Squat Clean Thruster
Rx+: (135/95)
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