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FFA CW5 D1 July 2015

CrossFit Lacertus – CrossFit 5 to 10 Minutes on problem areas: Mobility Power Clean Complex (3) 1 Paused Power Clean 1 Hang Clean 1 Power Clean*Work to a max weight* *Paused Power Clean = Take from floor 3 sec pause at take off* Pull-ups (3×5-8)...
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FFA CW4 D4 July 2015

CrossFit Lacertus – CrossFit (No Measure) 10 Minutes Personal Mobility 3 Rounds: 10 Pass Throughs 10 Good Mornings (empty bar) 10 Front Squats (empty bar) Power Clean Skills and Drills: Turnovers Footwork Positioning Power Clean (3, 3, 3, 3, 3,...
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FFA CW4 D3 July 2015

CrossFit Lacertus – CrossFit (No Measure) 3 Rounds: 200m Quad Stretch (30 Sec) Shoulder Activation (10-10-10) Downward Dog 2 Chaturanga (30/30 sec) 5 Box Jumps Push Press Instruction Push Press (10, 8, 6, 6, 4) Add 5#s across the board. 10 @60%...
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FFA CW4 D2 July 2015

CrossFit Lacertus – CrossFit (No Measure) 1000m Row THEN Barbell Warm Up Snatch (1, 1, 1, 1, 1, 1, 1) Build to a heavy single Advanced: Squat Snatch Novice: Power Snatch Metcon (AMRAP – Rounds and Reps) Core: Accumulate 5 Minutes of Weighted...
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SKP D5

CrossFit Lacertus – Summer Kids Program (No Measure) Death by ten meters! THEN Tabata 4x Skill: Air Squat / Front Squat Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats () Metcon (No Measure) Barbell PVC...
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FFA CW3 D5 July 2015

CrossFit Lacertus – CrossFit (No Measure) 15 Minutes to work personal mobility issues. Ask your coach for assistance with target areas. Target Hips / Shoulders Thruster (1, 1, 1, 1, 1, 1, 1) Ten minutes to find a one rep max thruster Metcon (Time)...
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SKP D4

CrossFit Lacertus – Summer Kids Program (No Measure) AMRAP 5 20 Mountain Climbers 20 DUs (40 Singles) 5 Burpees 15m Bear Crawl 200m Run SKILL: Wall Ball Metcon (Time) WOD: 3RFT 100m High Knee Skips 20 Wall Balls 12 Pull Ups SKILL: Handstands / HS...
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