Wednesday, June 19, 2019

CrossFit Feral – NW – CrossFit

A barbell-intensive Wednesday.

Starting our day with a Snatch complex. This will lead us into an all-barbell conditioning piece, “Bartender”.

We’ll finish our Wednesday with midline work.

Warm-up

Warm-up (No Measure)

Coach’s Choice

Snatch Warm-up

Strength

Inside this complex, we are looking to hold onto the bar throughout. If we must drop the bar from overhead between snatches, let’s quickly reset onto the bar.

Snatch Complex: 1 HPS+2PS+3OHS (On the 2:00 x 5 Sets)

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats
Set #1 – 60%

Set #2 – 65%

Set #3+4+5 – Build to a heavy complex for the day.

Metcon

In “Bartender” we have a test of barbell stamina.

Traditionally, we will couple the barbell with a gymnastic or “monostuctural” movement such as a bike or a row. But today, we are going directly at the barbell for the full 10 minutes. What this will require, is diligent pacing on our part as each movement does impact the others.

Stimulus wise, we are looking for a moderate weight, and one that we feel confident we could hang power snatch or overhead squat for 15 reps unbroken when fresh if we were to go for it. This is a weight that we are confident in cycling for large sets early, and that can be a blessing and a curse. If we come out too aggressively, our round times can literally double in this workout.

Bartender (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts (95/65)

9 Overhead Squats (95/65)

6 Hang Power Snatches (95/65)

RX+: (115/85)

Midline

4 Rounds, Not for Time:

18 Banded Good Mornings

15 x 4-Count Flutter Kicks

12 Glute Bridges

On the glute bridges, we are free to weight these, as well as increase weight each round. Let’s maintain an unbroken set of 9 reps each time however.