WOD

7/21/17

CrossFit Ferus – CrossFit

Clean Pull (2-2-2-2-2)

Start at 80% of 1RM Clean. Pull from a 2″ deficit

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

5 Power Cleans @70% of 1RM

10 Cal Row

5 Burpees

20 Wallball Shots 20/14

Metcon (AMRAP – Reps)

3:00 AMRAP

Ground2OH at 70% of 1RM

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7/20/17

CrossFit Ferus – CrossFit

Press Complex (6-6-6-6-6)

5 Push Press+1 Push Jerk

4 Push Press+2 Push Jerk

3 Push Press+3 Push Jerk

2 Push Press+4 Push Jerk

1 Push Press+5 Push Jerk
Build in weight each set

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

5 Back Squats 135/95

6 TTB
RX+ take weight from the ground

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

5 Front Squats 135/95

6 Pull-ups
RX+ take weight from the ground

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7/19/17

CrossFit Ferus – CrossFit

Metcon (AMRAP – Reps)

” Fight Gone Worse”

3rds/1:00each/1:00 rest between rounds

DB Thrusters 50/35

Hang Power Snatch 95/65

20″ Box Jumps

Push Press 95/65

Calories Row
Cash-out with core accessory work! Coaches choice

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7/18/17

CrossFit Ferus – CrossFit

Deadlift (2-2-2-2-2-2-2-2-2-2)

EMOM @85%-90% of 1RM Deadlift

Begin each minute by sprinting 15′-30′-45′

Metcon (Time)

For Time:

Push-up+WallClimb 30 reps

Chin-ups 50 reps
Reps can be completed/split anyway

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7/17/17

CrossFit Ferus – CrossFit

Overhead Squat (3-3-3-3-3)

Build to a 3RM throughout the 5 sets

Squat Snatch Complex (1-1-1-1-1)

Squat Snatch+Hang Squat Snatch
Aim for 5 sets of no misses. Technique over weight!

Metcon (Time)

For Time:

50′ DB Lunge 50/35

20 Box Jumps 24″/20″

Rest 1:00

50′ DB Lunge

15 Box Jump Overs

Rest 1:00

50′ DB Lunge

10 Burpee Box Jumps

Rest 1:00

50′ DB Lunge

5 DB Burpee Step-Over
Subtract 3:00 from your final time for rest period.

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7/15/17

CrossFit Ferus – CrossFit

Metcon (Time)

With a partner for time:

12 rounds ( 6 each partner )

10 C2B Pull-ups

20 Double Unders

3 DB/KB/BB Curtis P’s

* DB RX 65/35

* KB RX 53/35

* BB RX 165/105

After each partner finishes a round rotate through the following aerobic options each round:

400m run

25 Calorie Row

3 Box Sprints 90/45

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7/14/17

CrossFit Ferus – CrossFit

Strict Press (Total Weight)

Metcon (AMRAP – Reps)

For Max Reps:

1:00 AMRAP Clusters 95/65

1:00 AMRAP Burpees

2:00 AMRAP Clusters 95/65

2:00 AMRAP Lat. Burpees

Rest 4:00

:30 AMRAP Clusters 135/95

:30 AMRAP Burpees

1:00 AMRAP Clusters 135/95

1:00 AMRAP Lat. Burpees

Cluster (Total Weight)

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