Happy Birthday Logen!!!

CrossFit Feral – NW – CrossFit


Warm-up (No Measure)

Coach’s Choice

Barbell Cycling

On the 2:30 x 5:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Set #1 – 55% of 1RM Clean and Jerk

Set #2 – 60%

Sets #3+4+5 – Build to a heavy for the day.

Inside this complex, the repetitions do *not* need to be unbroken. But we are moving with a purpose here. Moving with the intentions to complete every round by the 1:00 mark. If we are exceeding that, we are going too heavy. Let’s cycle, versus grind today.


Hang Power Clean

Push Jerk


Stimulus wise, we are looking for a light barbell today. One that we could cycle for 25+ repetitions unbroken, when completely fresh (power snatch and thruster).

Nail Biter (5 Rounds for reps)

4 Rounds:

1:00 – Toes to Bar

1:00 – Power Snatches 75/55

1:00 – Thrusters 75/55

1:00 – Calorie Assault Bike

2:00 – Rest

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