Thursday, October 4, 2018
CrossFit Feral – NW – CrossFit
– Strength: Week 2 of Speed work with Front Box Squat. Even though the weights are heavier, speed should be maintained. This work will be pretty fast paced and is a good test of work capacity.
– Metcon: Benchmark workout that will challenge you to complete the work under the. This cap is doable though, but cleans must be light and you cannot rest more than planned.
Warm-up
Warm-up (No Measure)
Light 400m Jog
Then,
2 Rounds of with an empty bar:
5 RDLs
5 Muscle Cleans w. empty Bar
5 Front Squats
5 Jump Squats (back on back)
Rest as needed between sets
Then spend 7 minutes on,
Review Power Cleans on Coach Call x 2-3 reps x 2-3 sets.
Strength
1): Front Squat (8×3 EMOM @65%)
2): Metcon (No Measure)
Touch n Go Power Clean: 3 x 3, adding weight each set working above desired Metcon weight. Rest 60s.
BP “Tug Boat” (Time)
2 RFT (10:00 cap):
25 Power Cleans (115, 75)
25 Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)
Leave a Reply
Want to join the discussion?Feel free to contribute!