10/3/18
Announcements
3rd Annual In-House Throwdown! Grab a partner & register now
https://www.eventbrite.com/e/3rd-annual-throwdown-tickets-50824838460
CrossFit Ferus – CrossFit
Metcon (No Measure)
3 sets 6 reps of each movement as a complex
RDL’s
Pendlay Row
High Pulls
Perform at a weight where you can completely focus on your form throughout the rep. This is a longer complex that will fatigue the grip pretty quickly. On the High Pulls you can use your hips
Metcon (No Measure)
4 sets
Bench Press 5 reps of 1&1/2 reps
:30 Heavy Pushup Plank
1 & 1/2 reps is new to probably 99.8% of you. Don’t lost tension in your core or bounce the weight off of your chest. This is a really good training technique for those that struggle in raw pressing strength. For the Pushup Plank hold you’re gonna need an obnoxious amount of weight. Holding for :30 should be a real challenge
Metcon (Time)
For Time:
30 TTB
10 Thrusters 135/95
20 C2B Pullups
10 Clean&Jerks 185/135
10 Bar MU’s
10 Cleans 225/155
Gymnastics work should be performed rather quickly. Large chunks of whatever option or scale you decide on. Majority of this workout should be spent on the bar or staring at your coach wondering why the weight won’t move faster!