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)