Archives for Mar,2017

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3.31.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: T-Spine, Hips, Hamstrings, Achilles Sled Push (30 Sled Pushes (D+B = 1 rep)) Metcon (AMRAP – Reps) AMRAP 12: 1 Deadlift 315/205 (65% of 1RM) 1 Box Jump 24/20 2 Deadlifts 2 Box Jumps 3...
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3.30.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: Roll Out T-Spine/Hamstrings/Calvesu/IT Band (2-mins) Banded Shoulder Stretch (1:30 per arm) Bench Front Rack Stretch/Downward Dog on Wall (1-min) Samson Hips Stretch w/ Knee on Abmat (1-min/leg)...
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3.28.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: Shoulders/Lats/Front Rack Stretches Downward Dog on Wall (1-minute) 20 Pass-Thrus w/ PVC THEN (With Coach): 5 Strict Press w/ PVC 5 Push Press w/ PVC 5 Push Jerk w/ PVC Push Press (5×5 @ 70%...
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3.27.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: Banded Shoulders, Hips, Calf Muscles, Banded Front Rack Bench Stretch (1-Min) 15 Pass-Thrus w/ PVC Grab Empty Bar for Clean Warm-Up Coach B Clean Warm-Up (3 reps per move) 1. Deadlift 2. Deadlift...
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3.23.17 – FFA CF

CrossFit Lacertus – CrossFit Metcon (AMRAP – Rounds and Reps) Death by 10m EMOM *30sec wall sits every minute after you fail to get number of 10m sprints within minute until last person is eliminated* Core 6 Rounds: 20 sec Hollow Body Rock...
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3.22.17 – FFA CF

CrossFit Lacertus – CrossFit Coaches Warm-up (No Measure) Before Class: Stretch/Foam Roll any problem areas –Then– Dynamic Turf Warm-up led by coach Metcon (Time) (WOD 1): 1500m Row for Time (REST 5 MINS) Metcon (Weight) (WOD 2) 7 mins...
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3.21.17 – FFA CF

CrossFit Lacertus – CrossFit Warm-up Mobility Menu: Hips/Quads/Lats/Calf Muscles THEN 5 Pause Air Squats 5 Air Squats 5 Jumping Air Squats 15 Push Ups Back Squat (3, 3, 3, 2, 2, 2) 10 minutes to find 2RM (heavy double) Bench Press (3, 3, 3, 2, 2,...
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