0

12/1/17

CrossFit Ferus – CrossFit Back Squat (5-5-5-5-5) Use 80% of your 5RM from Monday for all sets. Metcon (Time) For Time: 3,000m Row Every 300 meters stop and perform RX 5 HSPU’s & 6 [...]

0

11/30/17

CrossFit Ferus – CrossFit Metcon (AMRAP – Rounds) Death by format Every :60 perform and add 1 rep on Cleans till failure 20 Double Unders 3 Burpees 1 Power Clean 135/95Rest 3:00 after [...]

0

11/29/17

CrossFit Ferus – CrossFit Metcon (AMRAP – Reps) 5 rounds for max reps :30 Tire Flips :15 rest :30 HRPU’s :15 rest :30 Hollow Rocks ( sub V-ups ) :15 rest :30 Push Press 115/85 :15 [...]

0

11/28/17

CrossFit Ferus – CrossFit Metcon (No Measure) 20:00 EMOM Station 1: Heavy 40 yard Box Push Station 2: :30 DB OH Hold Station 3: :30 Max Band Pull-Aparts Station 4: 5 BMU’s, 7 Pull-ups, or 5 [...]

0

11/27/17

CrossFit Ferus – CrossFit Back Squat (5) Establish a heavy 5RM effort for the day Metcon (AMRAP – Reps) In :90 complete the following for reps 25’ Burpee Broad Jumps 300’ Shuttle [...]

0

11/24/17

CrossFit Ferus – CrossFit Metcon (AMRAP – Reps) 14:00 Partner AMRAP Wallball Shots 20/14 at the top of each minute 5 Deadlifts 225/155 * begin workout with deadlifts* **1 Partner [...]

0

11/23/17

CrossFit Ferus – CrossFit Metcon (AMRAP – Rounds) 25:00 AMRAP Station 1- KB/DB Push Press (Athlete Choice) Station 2- Box Jumps 24”/20”(Open Standard) Station 3- 3 Pull-ups & 3 [...]

0

11/22/17

CrossFit Ferus – CrossFit Metcon (Weight) 10:00 to build to a heavy complex of: :3 Pause at Mid Shin :3 Pause at Knee 1 Squat SnatchRe-Grip between each movement Metcon (Time) 2 rounds for [...]

0

11/21/17

CrossFit Ferus – CrossFit Metcon (Weight) 10:00 Squat EMOM 1st minute 5 Front Squats 2nd minute 4 Front Squats 3rd minute 3 Front Squats 4th Minute 2 Front Squats 5th Minute 1 Front Squats [...]

page 1 of 3