Monday, August 27th, 2018
CrossFit Feral – NW – CrossFit
– Strength: Build to a challenging set of squat clean + jerk or focus on technique.
– Metcon: Each section of this workout is intended to be done near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 7 minutes of rest between sections to recover as this is a high-threshold workout.
Warm-up
Warm-up (No Measure)
With a band and a barbell:
30 Banded Pull-throughs
10 Front Squats
5 Deadlifts
20 Banded Pull-throughs
10 Muscle Cleans
5 Front Squats
10 Banded Pull-throughs
10 Burpees
5 Power Cleans
Then on coaches call,
Spend 5 Minutes on Power Clean Drills.
Strength
Clean and Jerk (5×2)
– Build to a challening set of two
– squat clean
Metcon
BP “Gameday” (2 Rounds for time)
For time:
30 Front Squats (135, 95)
30 Lateral Burpees
Rest 7:00
30 Power Cleans (135, 95)
30 Lateral Burpees
RX+: (155, 105)
L2: (115, 75)
L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)
*Score = splits for each section. 8 Minute Cap for each section.
Accessory
Hollow Hold: 1/2 Tabata 4 x 20s hold x 10s rest.
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