Thursday, July 18, 2019

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice Warm-up & Mobility

Strength

Metcon (Time)

5 Rounds:

5 Power Cleans (185/125)

5 Bench Press (185/105)

RX+: PC(205/145), BP (205/125)

The sticky spot will be the bench press for most athletes. Here, we are looking for a barbell load that we can cycle for 8+ reps, when completely fresh. Breaking up the first set is not wrong, but if we are breaking twice, let’s reduce the load some.

Metcon

Metcon (Time)

3 Rounds:

10 Kettlebell Swings (53/35)

15/12 Calorie Row

Directly Into…

3 Rounds:

20 AbMat Sit-ups

15/12 Calorie Row