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5.9.18 – 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

2 Rounds:

12 Cal Bike

12 Empty Bar Thrusters 45/35

– THEN –

Coach B Clean Warm-Up:

(3 reps per move)

1. Deadlift

2. Deadlift + Shrug

3. Deadlift + Shrug + High Pull

4. Squat Clean

5. Thruster

6. Full Squat Clean Thruster

Squat Clean Thruster (5×3)

Take 15 minutes to work up to a heavy touch-n-go triple.

*Novice: 5×3 thrusters from rack, keep weight light to moderate.*

Metcon (AMRAP – Reps)

AMRAP 5:

(50 DUBs BUY-IN)

12 Power Cleans 95/65 (75/45 | 45/35)

4 Burpee Box Jump Overs 24/20″

– 3 MIN REST –

Metcon (AMRAP – Reps)

AMRAP 5:

(50 DUBs BUY-IN)

8 Power Cleans 115/85 (95/65 | 75/45)

4 Burpee Box Jump Overs 24/20″

– 3 MIN REST –

Metcon (AMRAP – Reps)

AMRAP 5:

(50 DUBs BUY-IN)

4 Power Cleans 135/105 (115/85 | 95/65 | 75/45)

4 Burpee Box Jump Overs 24/20″

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