Thursday, September 13, 2018
Member Mash Early Registration is now open. Check FB Group or ask a coach.
CrossFit Feral – NW – CrossFit
– Strength: Week 2 of Back Squats. Weights are heavier this week so it’s okay if you don’t feel ”fast,” but the execution needs to be your main focus today.
– Metcon: Don’t let this workout fool you; this is a brutal workout with 84 heavy kettlebell swings. You can rest as much as you need to between sets, but all sets need to be done UB.
Warm-up (No Measure)
5:00 of Dynamic Warm-up consisting of lunges, bounding, jumps, skipping, high knees ect. then
With a medium weight KB:
Russian Swings (squeeze glutes on each rep)
Goblet Squats (1 count pause at bottom of each rep)
Rest 20s between sets.
1): Back Squat (3 x 3 @80%, 3 x 2 @85%)
– rest ~2:00 between sets
2): Inverted Rows (4×10)
– 1 count pause at the top of each rep
– no weight to score
– adjust rep count based on what you complete
BP “Unbroken” (Time)
For time (8:00 cap):
KBS (53, 35)
*All sets must be done UB.
RX+: (70, 53)
L2: (45, 25)
L1: (Not UB 45, 30 Russian Swings)
Flutter Kicks (2 count): Max Reps in 5:00.
Leave a ReplyWant to join the discussion?
Feel free to contribute!