Saturday, July 27, 2019

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Barbell Cycling

Last week, we started with 53% of our estimated 1RM CJ. Aim is to beat that score today, knowing that we will be repeating this workout again in the future. A moderate increase of 2-4% is appropriate here with the larger picture in mind.

WEEK2: Hang Squat Cleans + Push Jerks (Weight)

On the Minute x 7:

Min #1 – 7 Hang Squat Cleans + 1 Push Jerk

Min #2 – 6 Hang Squat Cleans + 2 Push Jerk

Min #3 – 5 Hang Squat Cleans + 3 Push Jerks

Min #4 – 4 Hang Squat Cleans + 4 Push Jerks

Min #5 – 3 Hang Squat Cleans + 5 Push Jerks

Min #6 – 2 Hang Squat Cleans + 6 Push Jerks

Min #7 – 1 Hang Squat Clean + 7 Push Jerks

*Must finish all reps within each minute to mark RX
Barbell Loading – 53% of 1RM OR increase from last week (7/17)

Metcon

Heartburn (Time)

1 Mile Run, directly into:

10 Rounds of the “Bergeron Beep Test”

1 Round of “BBT”:

7 Thrusters (75/55)

7 Pull-Ups

7 Burpees

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