Archives for Apr,2015

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W1 D5 S15

CrossFit Lacertus – CrossFit (No Measure) 400m Run THEN Roxanne Deadlift (1, 1, 1, 1, 1, 1, 1) Metcon (AMRAP – Rounds and Reps) AMRAP 12 50 Wall Balls 40 KB Swings 30 Deadlift (205/135) 20 Pull Up 400m Run
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W1 D4 S15

CrossFit Lacertus – CrossFit (No Measure) 500m Row THEN Shoulder / Low Back MOB Front Squat (1, 1, 1, 1, 1, 1, 1) Find a 1RM Metcon (AMRAP – Reps) In pairs of triples: AMRAP5 Snatch (95/65) 1MIN Rest AMRAP5 C&J (135/95) 1MIN Rest AMRAP6...
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W1 D3 S15

CrossFit Lacertus – CrossFit (No Measure) 4x300m Row Sprint Rest 1:1 Bench Press (1, 1, 1, 1, 1, 1, 1) Find a 1RM Metcon (No Measure) 4 Sled Sprints (45/90) Rest 90s Core: 3×1:00 Plank Rest 1:1 THEN Emom20 10 Burpee 5 Air Squat
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W1 D2 S15

CrossFit Lacertus – CrossFit (No Measure) 500m Row THEN Banded Shoulder Activation / MOB Shoulder Press (1, 1, 1, 1, 1, 1, 1) Work up to a 1RM Strict Press in roughly 7 sets Metcon (AMRAP – Rounds and Reps) 3 Max sets of banded pushups THEN...
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W1 D1 S15

CrossFit Lacertus – CrossFit (No Measure) 3 Rounds Bar Hang 20-30 Sec Lung and twist 10 good morning with empty bar 5 high holds Back Squat (1, 1, 1, 1, 1, 1, 1) 1RM HIGH BAR Back Squat Take no more than 7 sets to find a one rep maximum weight....
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W7 D45 TP

CrossFit Lacertus – CrossFit (No Measure) Hammy MOB Then Dynamic and 500m row Deadlift (5, 5, 5, 5, 5) at or below 60%, perfect form. De-load Week. Metcon (No Measure) Bicycle Sit Up Tabata!!! Metcon (Time) For Time: 30 KB Thrusters 200m Run...
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