WOD

8/16/17

CrossFit Ferus – CrossFit

Metcon (Time)

For Time:

150 Double Unders

75 WB Shots 20/14

65 AB Mat Sit-ups

55 Pull-ups

45 Deadlifts 185/125

35 Burpees

25 KB Swings 53/35

15 Power Cleans 185/125

5 Snatches 185/125
RX weight for this workout will be 155/95

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8/15/17

CrossFit Ferus – CrossFit

Back Squat (12-12-12)

Use last weeks heaviest set of 10 for all sets

Metcon (Time)

5 rounds for time:

5 Front Squats 155/115

10 TTB

15 HRPU’s RX+ Ring Dips

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8/14/17

CrossFit Ferus – CrossFit

2k Row (Time)

Max Effort 2k Row

Metcon (AMRAP – Reps)

8 rounds :90on/:60off

Odd-200m run&AMRAP Bar Facing Burpees

Even-200m run&AMRAP Clean&Jerks 135/95

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8/12/17

CrossFit Ferus – CrossFit

Metcon (Time)

For Time with a partner:

50 ALT KB Snatches 53/35

* Partner holds 115/85 Front Rack *

25 Box Jumps 24″/20″

* Partner holds Back Rack *

50 Hang Power Cleans 115/85

* Partner holds KB’s in Front Rack *

25 Back Squats 115/85

* Partner holds KB’s in farmers carry *

50 WTD Partner Sit-ups 30/20
Each partner does all the reps listed.

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8/11/17

CrossFit Ferus – CrossFit

Push Jerk (3-5-5-5+)

Last set should be 10-20lbs heavier than last weeks 7RM

Metcon (4 Rounds for time)

4 rounds/rest 1:00 after each round

5 DB Man-Makers 35/25

25′-50′-75′ Shuttle Sprint

5 Thrusters 135/95

25′-50′-75′ Shuttle Sprint

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8/10/17

CrossFit Ferus – CrossFit

Deadlift (2)

10:00 to build to a heavy 2 Clean Grip Deadlift

Metcon (Time)

For Time:

20 Burpees

5 Deadlifts 315/225

20 TTB

5 Deadlifts

20 WB Shots 30/20

5 Deadlifts

20 HRPU’s

5 Deadlifts

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8/9/17

CrossFit Ferus – CrossFit

Snatch Balance (1)

10:00 to build to a heavy single

Metcon (AMRAP – Reps)

4 rounds 3:00on/3:00off

500m/400m Row

AMRAP Snatches w/ remaining time

RD 1 75/55

RD 2 95/65

RD 3 115/85

RD 4 135/95
Any form of Snatch can be used for the AMRAP

Snatch (3)

Work up to a 3rep TnG Max for the rest of class period. Specify in comments if you performed Power or Squat Snatches

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