Wednesday, July 3, 2019

CrossFit Feral – NW – CrossFit

Starting our Wednesday with technique warm-up work on the snatch, followed by our first barbell cycling piece of the cycle.

Then conditioning for the day, involving dumbbell front squats. “Leg Work”, five intervals starting “On the 4:00”.


Warm-up (No Measure)

100m Jog

10 Pass-thrus

100m Jog

10 Thoracic Rotations

100m Jog


Then, Barbell Warmup:

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Strict Presses (behind the neck)

5 Overhead Squats

5 Snatch Grip Deadlifts

Last, Snatch Prep:

3 Sets @35% of 1RM:

3 Muscle Snatches

2 Snatch Grip Push Jerks

1 Pausing Overhead Squat (3s)

Barbell Cycling

On the 2:30 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch

Barbell load – 55% of 1RM Snatch

This is the first iteration of this complex, and we will be repeating so, upping our percentage from today’s 55%. It is designed to be on the lighter side, so that we can work on our cycling positions and speed on the bar. Let’s move well today so that we have a base to build off of. We are looking to hold onto the bar for the duration (building our stamina in our grip, no less our full movement), but if we must drop, after each section fits (after the three power reps).

A: 3 Position Power Snatch Complex

1 High Hang Power Snatch (pockets)

1 Hang Power Snatch (knees)

1 Power Snatch (floor)

B: 3 Position Squat Snatch Complex

1 High Hang Squat Snatch (pockets)

1 Hang Squat Snatch (knees)

1 Squat Snatch (floor)


Leg Work (5 Rounds for time)

On the 4:00 x 5 Rounds:

9 Box Jump Overs (24″/20″)

15 Dumbbell Front Squats (40s/25s)

15/12 Calorie Row

RX+: (30″/24″), (50s/35s), (Bike Cals)

L2: (30s/15s)

L1: (25s/10s)

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