Happy Birthday, Josh Howard!!!

CrossFit Feral – NW – CrossFit

– Strength: Build to a max Hang Power Clean over the course of 6-8 sets. This lift will be highly dependent on your technique and ability to be explosive with hip extension.
– Metcon: Today’s metcon is going to challenging you from multiple perspectives both mentally and physically. Be careful with your weight choice today as this is an easy one to underestimate. Start with 70% of max effort and work on increasing your pace each set.

Warm-up

Warm-up (No Measure)

Foam Roll Lats x 30s each

Foam Roll Thoracic Spine for 60s

Then,

3 Rounds of:

4 Hang Muscle Cleans

4 Push Press

4 OHS

4 Hang Power Cleans

8 Yoga Push-ups

10s Side Plank each side

Rest 40-60s, add light weight.

Strength

1): Hang Power Clean (1RM)

– beginner: 6×3

2): Metcon (No Measure)

Metcon Warm-up/Prep:

1a) Hang Power Clean + Push Press: 3 x 3 + 2. Rest 30s.

1b) Overhead Squat: 3 x 3. Rest 30s.

1c) T2B: 3 x 5. Rest 30s.

Metcon

BP “Johnny Cash” (Time)

4 RFT (21:00 cap):

15 T2B

15 Hang Power Cleans (115, 75)

15 Push Press (115, 75)

15 Box Jumps (24, 20)

15 Overhead Squats (115, 75)

Rx+:(135, 95)

L2: (95, 65)

L1: (Knee Lifts) (75, 55) (20, 15)

Accessory

Lats + Triceps

3-4 Sets of:

20 Banded Pulldowns

15 Light DB Extensions to Forehead