Archives for Oct,2015

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10.30.15 FFA CF

CrossFit Lacertus – CrossFit Metcon (No Measure) Warm-Up: 3 Rounds: 10 Pass Throughs (PVC) 10 Good Mornings (Empty Bar) 10 Front Squats (Empty Bar) 10 Strict Press (Empty Bar) Thruster (8, 5, 3, 1) Find 3 Rep Max and 1 Rep Max for Thruster from...
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10.29.15 FFA CF

CrossFit Lacertus – CrossFit Metcon (Time) Conditioning: 8 Rounds Sled Push (Down & Back) (Hi/Lo) 45/25 200m Sprint Metcon (No Measure) CORE: 15 Wall Walks to 5 Second HS Holds Metcon (AMRAP – Reps) AMRAP 12: 10 Box Jump Overs 20 KB Swings...
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10.28.15 FFA CF

CrossFit Lacertus – CrossFit Mobility (10 minutes) (No Measure) Target problem areas. Bench Press (8 @ 65%, 6 @ 70%, 4 @ 75%, 2 @ 85%, 6 @ 73%) Metcon (No Measure) Accessories SUPERSET: 3 Rounds 10 Banded Pull Downs 10 KB Shrugs...
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