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W3 D16 TP

CrossFit Lacertus – CrossFit Muscle-ups (Technique Drills) (No Measure) 3 MUs Then 3 Rounds 10 Wall Balls 20 DUs 100m Row Then 3 MUs Front Squat (5, 5, 5, 5, 5) Add 5 pounds from last weeks sets CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute...
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W3 D15 TP

CrossFit Lacertus – CrossFit (No Measure) 3 Rounds 100m Row 12 Empty Bar OHS 12 Ring Dips 12 AbMat Sit Ups Deadlift (5, 5, 5, 5, 5) Add 5lbs from last week Metcon (AMRAP – Reps) Amrap 5 Minutes – Climb the Ladder 2 Hang Squat Snatch...
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W3 D14 TP

CrossFit Lacertus – CrossFit (No Measure) REST DAY Active Recovery as listed below, however don’t feel the need to do anything if you don’t want. Take time to mobilize, drill some technique, and study some movements. Bench Press (5,...
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W3 D13 TP

CrossFit Lacertus – CrossFit (No Measure) 40 Cal Row Shoulder Press (5, 5, 5, 5, 5) Add 5 lbs from last week Metcon (Time) 40 Bar Facing Burpees 20 Deadlifts (275/185) 20 BFB 10 Deadlifts 10 BFB 5 Deadlifts
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W3 D12 TP

CrossFit Lacertus – CrossFit (No Measure) Row 500m 25 Empty Bar Thrusters 15 Pull Ups Back Squat (20) Week 2: Add 5-10 lbs to weeks 1s squat Metcon (Weight) Every 35s for 8 sets at 80% of your power clean 1RM 1 Power Clean – drop the weight...
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Filthy 50

CrossFit Lacertus – CrossFit Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees...
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W2 D10 TP

CrossFit Lacertus – CrossFit () Pull-ups (Technique Work for 15.2!!!) Front Squat (5, 5, 5, 5, 5) Going with the theme of this week. 90% of your 5RM from last week (preferred) or 70% of your 1RM Metcon (Time) 5 Rounds 25 DUs 20 Slam Balls...
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W2 D10 TP

CrossFit Lacertus – CrossFit (No Measure) Easy 500m Row THEN AMRAP3 6 Burpees 6 Clean and Jerk (95/65) Deadlift (5, 5, 5, 5, 5) Week 1, take either 70% of your 1RM or 90% of your 5RM from last week (Preferred) We will be adding 5-10 pounds...
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W2 D9 TP

CrossFit Lacertus – CrossFit (No Measure) Today is technically a rest day or “Active Recovery” Take plenty of time to mobilize and target areas that are tight on you, then if you feel you need something to do continue with the following....
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