Archives for Mar,2015

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W5 D31 TP

CrossFit Lacertus – CrossFit (No Measure) Slow AMRAP7 10 Box Jump Overs (24/20) 10 Cal Row 10 Hand Release Push Ups Shoulder Press (5, 5, 5, 5, 5) Add 5-10 pounds to last week if you reached your goal weight and volume Metcon (Time) 3 RFT 15 Lateral...
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W5 D30 TP

CrossFit Lacertus – CrossFit (No Measure) 500m Row 3 Rounds 15 Empty Bar Thrusters 15 Sit Ups Back Squat (20) Week 5, One More Week! Add Weight (5-10) or repeat last weeks if you didn’t succeed Metcon (AMRAP – Reps) AMRAP 15 30 Wall...
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W4 D29 TP

CrossFit Lacertus – CrossFit (No Measure) Row 30 Cal Then 7 – 5 – 3 Thruster 135/95 Bar Facing Burpee CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie...
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W4 D28 TP

CrossFit Lacertus – CrossFit (No Measure) Bring Sally Up THEN Band Complex Front Squat (5, 5, 5, 5, 5) Metcon (Distance) Interval Work Minute 1 5 HSPU Max Distance Row Minute 2 Rest Minute 3 5 OHS (115/75) Max Distance Row Minute 4 Rest Repeat 5...
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W4 D27 TP

CrossFit Lacertus – CrossFit (No Measure) 3 Rounds 250m Row 10 Push Press (75/45) 10 Sumo DLHP (75/45) Deadlift (5, 5, 5, 5, 5) Add 5-10 pounds from last week if you reached successful volume Metcon (Time) 3 RFT 15 Box Jumps 24/20 12 Thrusters (115/75)...
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W4 D26 TP

CrossFit Lacertus – CrossFit (No Measure) 500m Row THEN Turf Length: Inch Worm Spiderman Lunge Reverse Lung High Knees Skip Jump Metcon (Weight) Every 45sec for 8 rounds 1 Power Clean + ! Squat Clean 80% of 1RM Add 5-10 from last week if you...
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W4 D25 TP

CrossFit Lacertus – CrossFit (No Measure) 2K Row Pace the first half or 1500 and if your feeling ok pick it up on the tail end. Shoulder Press (5, 5, 5, 5, 5) add 5-10 pounds from last week Metcon (Time) 20 10 5 Bar Facing Burpees Power Snatch (135/95)
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W4 D24 TP

CrossFit Lacertus – CrossFit (No Measure) 3 Rounds 15 KB Swings 30 Ft HS Walk / 30 Sec HS Hold / 40 Sec Plank THEN Row 500 Back Squat (20) Add 5 – 10 Pounds from last week if you successfully reached your volume. Metcon (AMRAP – Reps)...
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W3 D22 TP

CrossFit Lacertus – CrossFit (No Measure) 500m Row 4 Rounds 3 Clean and jerk (135/96) 5 Bar facing burpees Deadlift (5, 5, 5, 5, 5) Add 5-10 pounds from last week CrossFit Games Open 15.4 (AMRAP – Reps) 8 minutes of: 3 handstand push-ups 3...
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