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)