Wednesday, June 26, 3019

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

30 Jump Rope, 300m Jog

20 Jump Rope, 200m Jog

10 Jump Rope, 100m Jog

2 Rounds:

6 Spidermans (3/each)

6 Wall Squats

6 Warrior Squat Rotations

1:00 Thoracic Opener (Barbell)

1:00 Wrist Stretches on Box

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

Strength

1: Overhead Squat (1-1-1-1-1-1-1)

In each, there are (4) pauses, each for a single second.

Pause #1 – 1/4 of the way down (quarter squat)

Pause #2 – Halfway down (parallel)

Pause #3 – Absolute bottom of squat

Pause #4 – Halfway up (parallel)

Set #1 – 40% of 1RM OHS

Set #2 – 45%

Set #3 – 50%

Set #4 – 55%

Sets #5+6+7 – 60%

All repetitions are taken from the rack.

2: 3 Position Squat Snatch (On the 2:00 x 5 Sets)

1 High Hang Squat Snatch (pockets)

1 Hang Squat Snatch (knees)

1 Squat Snatch (floor)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but not touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex.

The purpose behind the pause is to build our positioning and stability in the catch.

Metcon

Been a couple years since we’ve seen this benchmark.

Nancy 18:00 cap

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#