Tuesday, August 7th, 2018

CrossFit Feral – NW – CrossFit

– Strength: Week 2 of Speed work for the Jerk. All sets should be fast, efficient.
– Metcon: Each set should be close in effort and split. KB weight choices are intended to be light as there are 120 total reps.

Warm-up

Warm-up (No Measure)

Row 300 Meters then,

Then,

3 Sets of:

3 Strict Press

2 Push Press

1 Jerk

15 Banded Pull-aparts

10s RKC Plank

5 Yoga Push-ups

Strength

Choose Split Jerk or Push Jerk…do not do both.

1): Split Jerk (6×3 @75%)

– every 90s

1): Push Jerk (6×3 @75%)

– every 90s

2): Metcon (No Measure)

Metcon Prep:

2 Rounds of:

8 KBS

8 T2B or Knee Lifts

Metcon

Metcon (Time)

4 RFT (24:00 cap):

500 Meter Row

15 T2B

30 KBS (53, 35)

Rest 2:00

L2: (Knee Lifts) (35, 25)

L1: (400m Row) (Abmat Sit-ups) (35, 25 Russian Swings)

Accessory

Arms

Banded Hammer Curls: 3 x 15-20. Rest 60s.