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9/20/17

CrossFit Ferus – CrossFit Rich (Time) For time: 13 squat snatches, 155 lb. Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans, 155 lb.U.S. Army Staff Sgt. Richard Lee [...]

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9/19/17

CrossFit Ferus – CrossFit 10:00 EMOM EMOM 10:00 :5 Lock out Hold on Rings :5 Dip Hold on Rings 5 Dips 5 K2E on Rings or :5 HS Hold :5 Negative 5 K2E with head on floor 5 Push-ups Metcon [...]

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9/18/17

CrossFit Ferus – CrossFit Front Squat (1) 10:00 to build to a heavy daily single or new 1RM Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 20/15 Cal Row 10 Hang Clusters 95/65Core [...]

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9/16/17

CrossFit Ferus – CrossFit Metcon (Time) For Time W/ A Partner: 175 Pull-Ups 175 Pushups 175 Air Squats 175 Situps ** RX + 175 KB Goblet Squats 53/35 & 175 KB Swings instead of air [...]

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9/15/17

CrossFit Ferus – CrossFit Back Squat (6-4-2+) Set of 2+ should be at 75% of your current 1RM. Next week you will begin your set of 5 Back Squats with 75% so make sure you log your [...]

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9/13/17

CrossFit Ferus – CrossFit Metcon (Time) For Time: 15 Power Cleans 155/105 15 Squat Cleans 185/125 15 Squat Clean & Jerks 205/135 Metcon (No Measure) Partner Punisher: 5 rounds/30 pulls [...]

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9/12/17

CrossFit Ferus – CrossFit Single Leg Step-Ups (3-3-3-3) KB’s will be held by your side. 3 reps/each leg Superset with the following: 15 Band Pull-Aparts 15 DB Shrugs Metcon (Time) 3 [...]

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9/11/17

CrossFit Ferus – CrossFit Front Squat (3-3-2-2-1-1) * Use resistance bands * ** :3 descend on each rep ** Push Strength 5-4-3-2-1-2-3-4-5 Ring Dips with :3 hold between each set Or [...]