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11.28.17 – FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Banded Shoulders Stretch

15 PVC Pass-Thrus

Downward Dog on Wall (1-Min)

Bottom Up Single Arm Overhead KB Turf Walk (1 arm down + 1 arm back)

Warm-up

3 Rounds:

10 (5 reps each arm) Single Arm KB/DB Strict Press (keep it light)

1 Length Turf High Knees (D)

1 Length Turf Butt Kicks (B)

Push Jerk (5, 5, 3, 2, 1, 1, 1)

Take 15-20 mins to warm up and work up to a 1RM. Then find split jerk 1RM.

*Novice: Keep weight moderate focusing on form for a 5×5 rep scheme.*

Split Jerk (1, 1, 1, 1, 1)

Work up to 1RM.

Metcon (Time)

For Time:

Buy in with 5 rounds of:

5 Over Bar Burpees

5 Shoulder to Overhead 135/95

Immediately into:

1,000m Row (800m Run)

10 Muscle Ups (10 Pull Ups + 10 Dips)

10 Power Cleans 135/95

10 Muscle Ups (10 Pull Ups + 10 Dips)

1,000m Row (800m Run)
RX+ = S2O & Power Cleans @ 155/105

Scale Options: S2O & Power Cleans @ 115/75 (95/65 | Empty Bar)

750m Row/600m Run

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