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12.18.15 – FFA CF

CrossFit Lacertus – CrossFit

Warm-up

Mobility: (10 minutes)

Shoulders & everything we strengthened and tightened all week!!!

– 30 sec Banded Front Rack Stretch

– Foam Roll Quads & IT Bands

– Quad Wall Stretch

THEN

With PVC:

15 Paused-Front Squats

15 Push Jerks

Clean and Jerk (8 @ 65%, 4 @ 75%, 2 @ 85%, 1 @ 100%, 1, 1, 1)

Find new 1 rep max C&J…3 fails at one weight and you’re out folks!!!

Metcon (AMRAP – Reps)

EMOM 10:

1 Clean-n-Jerk at 75-80% of 1RM

Metcon (Time)

3 RFT:

20 Box Jumps 24/20

20 KB Swings 55/25

20 Push Ups

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