11/20/18
CrossFit Ferus – CrossFit
Metcon (Weight)
A. Seated Strict Press
3 sets of 8
* build in weight each set *
Max Effort 300/200m Row after every set.
Rest until recovered. Record heaviest set of 5 and SLOWEST set of rowing as score
B. Bench Press
3 sets of 15
* build in weight each set *
Max Effort 250/200m Ski after every set
Metcon (AMRAP – Reps)
4 rounds
1:00 Max Distance Box Push
1:00 Max Distance Reverse Box Push
* add 2 45#’s for the boys, 1 45# for the ladies
:30 Hang Power Clean
:30 Hang Squat Clean
Rest 1:00
You call it on the clean weight. If you’d like a grip intensive workout that jacks up your HR and you can work cycling a lot of reps then keep it moderate on the weight. On the flip side you can make this heavy real fast and work on your pull/leg strength under fatigue and go a little heavier and perform less reps. Whichever you choose; try to ACTUALLY work for a full :30!