CFLacertus

CFLacertus

W2 D8 TP

CrossFit Lacertus – CrossFit (No Measure) 100 DUs 250m Row 100 DUs Shoulder Press (5 sets of 5 @ 75% of 1RM or 90% of 5RM) Pull-ups (Ascending Ladder on the :30s 1, 2, 3, 4, 5 etc.) Metcon (AMRAP – Reps) AMRAP10 30 Wall Balls (20/14)...
Read More

W2 D7 TP

CrossFit Lacertus – CrossFit (No Measure) 5 RNDS 12 OHS with empty bar 40ft crab walk (ADV. HS Walk) Back Squat (20 Rep High Bar) Metcon (Time) AMRAP4 12 calororie row 12 abmat sit up REST 2Min AMRAP4 12 KB Swings 12 Burpees REST 2Min 21-15-9 OHS...
Read More

W1 D5 TP

CrossFit Lacertus – CrossFit (No Measure) 2 Rounds 500m Row 15 Wall Balls Front Squat (5RM) Work up to a 5 rep max front squat Metcon (No Measure) EMOM 10 5 Thrusters 115/75 Increasing weight gradually THEN AMRAP 8 6 Burpee Box Jump Overs 24/20...
Read More

W1 D4 TP

CrossFit Lacertus – CrossFit (No Measure) At a steady consistent pace 75 DUs 15 Cal Row 75 DUs Deadlift (5RM) Work up to a 5 rep max deadlift, touch and go. Metcon (Time) 30 Wall Balls (20/14) 25 Toes 2 Bar 25 WB 20 Chest 2 Bar 20 WB 15 T2B 15 WB...
Read More

W1 D3 TP

CrossFit Lacertus – CrossFit Rowling (No Measure) 10 Rounds in groups of two or more. Approach 100m as best as possible, score is your difference away and total lowest score wins. (No Measure) Banded Mobility ATTACK!!! Group Instruction Overhead...
Read More

W1 D2 TP

CrossFit Lacertus – CrossFit (No Measure) 5 Slow Rounds 6 Strict Pull Ups 8 Alternating Pistols 10 Hand Release Push Ups Shoulder Press (5RM) Work up to a 5 Rem Max Strict Press Metcon (Time) Interval Work 8 Rounds 12/10 Calorie Row 9 Box Jumps...
Read More

W1 D1 TP

CrossFit Lacertus – CrossFit Warm-up (No Measure) 3 SLOW rounds 500m row 15 ab-mat situps Back Squat (1×5) Work up to a heavy 5 rep max back squat Clean (1 + 1 (8 sets)) 1 Power Clean, drop and reset, 1 squat clean every 45 seconds for 8 total...
Read More

“Well Rounded”

CrossFit Lacertus – CrossFit (No Measure) Dynamic THEN 3 Rnds 7 Knees to elbow 10 Push ups 13 Barbell Rows (No Measure) Tabata – Planks Metcon (No Measure) RUNNING CLOCK Min 0 – 10:00 3 Rnds (95/65) 10 S2O 10 Back Squat 10 Burpee over...
Read More