Archives for Dec,2015

You are browsing the site archives by date.

12.31.15 – FFA CF

CrossFit Lacertus – CrossFit Power Clean (5, 5, 5, 5, 5) Climbing in weight each set if form is solid. Warm-up Mobility: Front Rack Position Stretch w/ Band (30 sec per arm) Front Rack Stretch w/ PVC (30 sec per arm) Metcon (Time) CORE: Accumulate...
Read More

12.23.15 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility: Banded Shoulder Stretches Banded Hip Stretches THEN 15 Pass-Thrus w/ PVC 15 Front Squats w/ PVC 15 Strict Press w/ PVC Shoulder Press (8, 4, 2, 1, 1, 1) – Work up to 1RM – 3 fails at weight...
Read More