Archives for Feb,2015

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W1 D5 TP

CrossFit Lacertus – CrossFit (No Measure) 2 Rounds 500m Row 15 Wall Balls Front Squat (5RM) Work up to a 5 rep max front squat Metcon (No Measure) EMOM 10 5 Thrusters 115/75 Increasing weight gradually THEN AMRAP 8 6 Burpee Box Jump Overs 24/20...
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W1 D4 TP

CrossFit Lacertus – CrossFit (No Measure) At a steady consistent pace 75 DUs 15 Cal Row 75 DUs Deadlift (5RM) Work up to a 5 rep max deadlift, touch and go. Metcon (Time) 30 Wall Balls (20/14) 25 Toes 2 Bar 25 WB 20 Chest 2 Bar 20 WB 15 T2B 15 WB...
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W1 D3 TP

CrossFit Lacertus – CrossFit Rowling (No Measure) 10 Rounds in groups of two or more. Approach 100m as best as possible, score is your difference away and total lowest score wins. (No Measure) Banded Mobility ATTACK!!! Group Instruction Overhead...
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W1 D2 TP

CrossFit Lacertus – CrossFit (No Measure) 5 Slow Rounds 6 Strict Pull Ups 8 Alternating Pistols 10 Hand Release Push Ups Shoulder Press (5RM) Work up to a 5 Rem Max Strict Press Metcon (Time) Interval Work 8 Rounds 12/10 Calorie Row 9 Box Jumps...
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W1 D1 TP

CrossFit Lacertus – CrossFit Warm-up (No Measure) 3 SLOW rounds 500m row 15 ab-mat situps Back Squat (1×5) Work up to a heavy 5 rep max back squat Clean (1 + 1 (8 sets)) 1 Power Clean, drop and reset, 1 squat clean every 45 seconds for 8 total...
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“Well Rounded”

CrossFit Lacertus – CrossFit (No Measure) Dynamic THEN 3 Rnds 7 Knees to elbow 10 Push ups 13 Barbell Rows (No Measure) Tabata – Planks Metcon (No Measure) RUNNING CLOCK Min 0 – 10:00 3 Rnds (95/65) 10 S2O 10 Back Squat 10 Burpee over...
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2.16.2015 CF

CrossFit Lacertus – CrossFit Mobility: Front rack position. Skill: Thruster Technique Back Squat (10, 8, 6, 6, 4) 10 @ 50% 8 @ 60% 6 @70% 6 @ 70% 4 @ 80% Metcon (Time) DEATH by Thruster (EMOM) 0 – 10 mins: 75/55 lbs 10...
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