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 (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.


Clean and Jerk (5×2)

– Build to a challening set of two

– squat clean


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.


Hollow Hold: 1/2 Tabata 4 x 20s hold x 10s rest.

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