Saturday, July 27, 2019
CrossFit Feral – NW – CrossFit
Warm-up
Warm-up (No Measure)
Coach’s Choice
Barbell Cycling
Last week, we started with 53% of our estimated 1RM CJ. Aim is to beat that score today, knowing that we will be repeating this workout again in the future. A moderate increase of 2-4% is appropriate here with the larger picture in mind.
WEEK2: Hang Squat Cleans + Push Jerks (Weight)
On the Minute x 7:
Min #1 – 7 Hang Squat Cleans + 1 Push Jerk
Min #2 – 6 Hang Squat Cleans + 2 Push Jerk
Min #3 – 5 Hang Squat Cleans + 3 Push Jerks
Min #4 – 4 Hang Squat Cleans + 4 Push Jerks
Min #5 – 3 Hang Squat Cleans + 5 Push Jerks
Min #6 – 2 Hang Squat Cleans + 6 Push Jerks
Min #7 – 1 Hang Squat Clean + 7 Push Jerks
*Must finish all reps within each minute to mark RX
Barbell Loading – 53% of 1RM OR increase from last week (7/17)
Metcon
Heartburn (Time)
1 Mile Run, directly into:
10 Rounds of the “Bergeron Beep Test”
1 Round of “BBT”:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
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