Happy Birthday, Vincent Diaz!!!

CrossFit Feral – NW – CrossFit

– Strength: Have fun with today’s EMOM and treat this as a heavy snatch session or a skill session.
– Metcon: Benchmark workout ”Isabel”. This workout is individually based in terms of how you approach this. If you’re strong with snatches and efficient with Touch n go, then perform big sets and go all out. If not, performing fast singles is another option. Either way, this workout should not take longer than 6 minutes to complete and is intended to be done at near maximal effort. Today we’ll run two heats where you’ll count/judge someone.

Warm-up

Warm-up (No Measure)

Snatch Warm Up (PVC or BB + band)

2 sets of:

5 band Pass Thrus

5 Thoracic Rotations ea side

5 OH Squats

5 Snatch Grip Deadlifts

5 Muscle Snatches from high hang

5 Power Snatches

2 Snatches

Then, accumulate :30 in the bottom position of the OH squat as perfectly as possible with your barbell or Arms overhead

Then on coach’s call,

3 Squat Snatches

Rest + Repeat if needed.

Strength

Squat Snatch (EMOM 15)

– Minutes 1 through 5 complete 2 reps on the minute. Reset on each rep.

– Minutes 5-15 complete 1 rep on the minute.

*Start at 40% and add 5% every minute.

*The goal is hit a small PR or match current PR.

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
– 7:00 cap (same cap as in 2017)

Beginner Metcon

AMRAP 6:

6 Cals Assault Bike or 6 Burpees

10 Deadlifts (95, 65)

Accessory

Lower Body

Glute Ham Raises: 3 x 5-15. Rest 60s.