Happy Birthday, Kadee & Coach Coco!

CrossFit Feral – NW – CrossFit

Backing off total volume in this deload week.

Starting the day with Push Jerk work. The focus here is on quality of movement over load.

Closing with a grinder of a triplet to finish things out.

Warm-up

Warm-up (No Measure)

100m Jog

5 Inchworms

100m Run

5 Inchworms

100m Fast Run

5 Inchworms

Into…

2 Rounds:

15 Russian Kettlebell Swings (Light Weight)

20 Alternating Reverse Lunges (No Weight)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

Push Jerk (3-3-3×3 (every two minutes))

3 Warmup Sets:

Set 1: 5 Reps @ 50% 1RM

Set 2: 3 Reps @ 55% 1RM

Set 3: 1 Rep @ 60% 1RM

then, on the clock:

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 70%

Set 5: 70%

Metcon

Beef Jerky (AMRAP – Rounds and Reps)

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges (53/35)

7 Push Jerks (165/115)

Choose weights on all 3 movements that you can complete in 1-2 sets each round. The kettlebell is held in a goblet position for the reverse lunge. Alternate legs each rep for a total of 7 per side. The push jerk barbell comes from the ground. Looking to complete somewhere in that 3-4 round range, meaning each round takes somewhere between 3-4 minutes.