Happy Birthday Lynn!!!

CrossFit Feral – NW – CrossFit

– Strength: Week 1 of Speed Back Squats. Today we’ll perform 3 sets of 3 @70% of 1RM and then 3 x 3 @75%. All sets should be fast/perfect technique.
– Metcon: Benchmark workout. Hint: go lighter than you think as both movements are NOT comparable to their barbell counterpart. If you’ve performed this workout before keep in mind how much work you’ll need to complete to beat your previous work output.

Warm-up

Warm-up (No Measure)

7 Minutes of Dynamic Warm-up including lunges, skips, jumps, shuffles, high knees, butt kickers, carioca, backpedal, 90 degree hip rotation, burpee broad jumps.

Then,

Grab two DBs and complete:

5 DB Power Cleans

5 DB Front Squats

5 DB Push Press

Rest 30s

5 DB Power Cleans

5 DB Thrusters

Strength

1): Back Squat (3 x 3 @70%, 3 x 3 @75%)

– Focus on speed out of the hole

– rest 90s between sets

2): Metcon (No Measure)

Metcon Prep:

DB Power Clean + DB Thrusters: 3 x 3 + 3. Rest 60s.

Metcon

BP “Freshmen V2” (AMRAP – Rounds and Reps)

AMRAP 7:

7 DB Power Cleans (50, 35)

7 DB Thrusters (50, 35)

L3: (40, 30)

L2: (35, 25)

L1: (25, 15)

Accessory

Banded Alphabet: Complete 3 sets (1 set on each side = 1 set). Rest 60s.