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5.17.18 – FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Hips Stretch

Quad stretch

Banded Shoulders

Downward Dog on Wall (2-mins)

Front Rack Bench Stretch (1-Min)

15 Pass-Thrus w/ PVC

Warm-up

20-10

Empty Bar Front Squat

Empty Bar Push Press

-THEN-

PVC Clean Warm-Up w/ Coach

(3 reps per move)

1. Deadlift

2. Deadlift + Shrug

3. Deadlift + Shrug + High Pull

5. Muscle Clean

6. Power Clean

7. Push Jerk

8. Clean & Jerk

Squat Clean and Jerk (1+2×1 @ 65%, 1+2×1 @ 70%, 1+2×3 @ 75-85%)

*1 Squat Clean + 1 Push Jerk + Split Jerk*

Take 12-15 mins to work up to prescribed percentages focusing on form performing triples at touch and go pace.

*Novice: Work with light to moderate weight focusing on form.

Metcon (Time)

For Time:

20 T2B

10 Cleans 135/85 (115/75 | 95/65)

20 T2B

8 Cleans 165/105 (135/85 | 115/75)

20 T2B

6 Cleans 185/115 (165/105 | 135/85)

20 T2B

4 Cleans 205/135 (185/115 | 165/105)

20 T2B

2 Cleans 225/145 (205/135 | 185/115)
RX+ = T2Bs + Squat Cleans

Scale Options:

Knee Raises

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