FERAL Spirit Week: R.E.D. & FERAL

CrossFit Feral – NW – CrossFit

Let’s continue our R.E.D. Friday’s for Day 5 of Spirit Week, while showing our FERAL spirit at the same time!

Warm-up

Warm-up (No Measure)

2 Rounds:

30/24 Calorie Row

20 Double-Unders

10 Wallballs

5 Strict Pull-Ups

10 Sit-Ups

20 Banded Good Mornings

2 Rounds:

5 Wall Squats

10 Stiff-Legged Deadlifts (empty barbell)

:15s Deadhang Hold on PU Bar

:30s Alternating Warrior Squats

5-4-3-2-1:

Walkouts

Muscle Snatches

Spiderman + Reach (each side)

Pausing Overhead Squats

Strength

Snatch Complex: Snatch Pull + Low Hang PS (On the 1:30 x 7 Sets)

1 Snatch Pull

1 Low Hang Power Snatch
Set #1 – 65%

Set #2 – 70%

Sets #3-7 (5 Sets) – Build to a heavy for the day.

Metcon

Benchmark: Last completed on November 13, 2018

Stimulus wise, we have a moderately heavy barbell at the end of each set – the 6 power snatches. We are looking for a load that we could cycle for 9+ repetitions when completely fresh, if we went for it. On the challenging side, but one that we are very confident we could complete in sets throughout the workout if we had to. Singles at a point inside this workout is by no means the wrong approach – but we want the barbell to be managable enough so that we simply aren’t forced to. Recording the amount of time it takes to complete each round, we are looking to finish in the rough area of two minutes per round.

Rush Hour (5 Rounds for time)

On the 4:00 x 5 Rounds:

15/12 Calorie Row

12 Lateral Barbell Burpees

6 Power Snatches (115/80)

RX+: (12/9 Cal Bike), (9 Bar-facing Burpees), (135/95)

L2: (95/65)

L1: (75/55)