Archives for Sep,2015

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LTF D37 9/18

CrossFit Lacertus – CrossFit (No Measure) 500m Row THEN 3 Rounds: 30 sec KB hip opener 5 Squat to high hold 10 Snatch drops (PVC) Snatch Balance (3, 3, 3, 2, 2, 1, 1, 1) Work up to a heavy single for the day, building up in triples and doubles to...
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LTF D36 9/17

CrossFit Lacertus – CrossFit (No Measure) 10 Mins foam rolling and lacross ball: target hamstrings, quads, lower and upper back, glutes, calves Back Squat (10, 7, 5, 3, 1, 1, 1, 10) Work progressively up to a heavy single back squat. Once you’ve...
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LTF D35 9/16

CrossFit Lacertus – CrossFit (No Measure) 2 Rounds: 30 sec KB hamstring stretch 10 Good mornings w/ empty bar 5 pull ups 10 air squats THEN Row Intervals!!! 3x1000m w/ 90 sec rest between each set. Shoot for a fast but consistent pace here, don’t...
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LTF D34 9/15

CrossFit Lacertus – CrossFit (No Measure) 600m Run THEN 2 rounds W/ PVC then 2 rounds W/ Bar: 10 Back squat 10 front squat 10 hang power cleans 10 hang squat cleans 10 split jerks 3 clean and jerks Clean and Jerk (2, 2, 2, 2, 2, 2, 2) Same as Monday....
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LTF D33 9/14

CrossFit Lacertus – CrossFit (No Measure) 500m Row THEN Barbell Warm-Up (PVC) Snatch (2, 2, 2, 2, 2, 2, 2) Work up to a max double full snatch for the day. Once you reach 85% of your 1RM do not go up in increments larger than 5#. The rep scheme...
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LTF 9/11

CrossFit Lacertus – CrossFit (No Measure) 5 min. personal mobility THEN 1K Row Metcon (Time) 5 Rounds: 6 Snatches (Singles, Heavy) 20 Ring dips (Box Dips) *Rest 5 Mins 5 Rounds: 6 Thrusters (1-2 sets, same as snatch) 20 V-Ups *Rest 5 Mins 5 Rounds:...
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LTF D32 9/10

CrossFit Lacertus – CrossFit (No Measure) 7 Rounds: Increasing in speed every round 100m Sprint 5 Push Ups 10 Lunges *30 sec rest between each round Metcon (Time) 3 RFT: 10 Deficit Deadlifts (3″) (done in singles 315/205) (65-85%) 30 Pistols...
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LTF D31 9/9

CrossFit Lacertus – CrossFit (No Measure) 2 Rounds: 5 Squat to high hold 10 jump squats 15 good mornings (w/ empty bar) THEN front squat and back squat 10 reps w/ the bar 10 reps with 30% 5 reps with 50% Metcon (Time) Squat: EMOM 13 Min...
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LTF D31 9/8

CrossFit Lacertus – CrossFit (No Measure) 4 Rounds: 1 Min Rowing 1 Min 200m Run 1 Min Toes 2 Bar THEN Clean and Jerk Instruction Clean and Jerk (3, 3, 3, 3) Spend some time hitting some good volume at low percentages and then start your sets at...
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LTF D31 9/8

CrossFit Lacertus – CrossFit (No Measure) 4 Rounds: 1 Min Rowing 1 Min 200m Run 1 Min Toes 2 Bar THEN Clean and Jerk Instruction Clean and Jerk (3, 3, 3, 3) Spend some time hitting some good volume at low percentages and then start your sets at...
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