crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Handstand Push Ups 2Lv1: 10 minutes practice of wall climbs to handstand facing the wall. Try to get nose and chest to touch the wall. Then 1 max handstand hold Lv2: 10×1 negativeHSPU. Go up 1rep a...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Power Snatch + hang Snatch (emom 10min )MetconB: Metcon (Time)10 RFT 9/6cal AB 7 PS 135/95 5 OHSCool Down

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Deadlift (5x4)MetconB: Metcon (3 Rounds for reps)3min Amrap 18 DL @185/125 18 Boxjumps Max T2b rest 3min 3min Am rap 15 DL 225/155 15 box jumps max T2B rest 3 min 3min Amrap 12 DL 275/185 12 box...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upEMOMA: Metcon (No Measure)EMOM 10min 1stmin 7 MU/C2B/Pull up 2nd min 7 Paralette HSPUMetconB: Metcon (Time)15-12-9-6-3 Cal row burpee over rower directly into 15-12-9-6-3 Cal AB HPC 115/75 directly into 15-12-9-6-3...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Front Squat (5x8 3sec pause at bottom)MetconA: Metcon (Time)10-1 Kbs 70/50 goblet squat 70/50 HRPUCool Down

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: DB Front Foot Elevated Split Squat (4x8/leg)A2: Bent Over Row (4x8)MetconB: Metcon (Time)150 DU 4rds 20 db snatches 50/35 20 wallballs 150 DUCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA: Bench Press (5x8)B: Power Clean (5x3)MetconC: Metcon (AMRAP - Reps)8min Amrap ascending ladder 3-6-9-etc pull ups Power clean 135/95Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Metcon (Time)team of 2 10rds total (5rds each) sprint round 5 SHSPU 10 dips 15 push ups 30 DUB: Metcon (Time)team of 2 10rds total (5rds each) sprint round 15 wallballs 10 t2b 5 burpee boxjumpsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Push Press (5x4)A2: One Arm DB Row (5x8/arm)MetconB: Metcon (AMRAP - Reps)14min am rap ascending ladder 2-4-6-8etc.. Cal AB KBS 50/35 oh lunges 50/35Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Back Squat (5x5)MetconB: Metcon (Time)30 burpee Muscle up EMOM 35 DU scale down to burpee pull upsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA1: Good Mornings (4x10)A2: Dips (4x10)MetconB: Metcon (Time)50-40-30-20-10 air squats *after each round 20 Db snatches 70/50Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Clean (EMOM)increasing weight min 1-2-3 3reps 4th min rest min 5-6-7 2 reps 8th min rest min 9-10-11 1 repMetconB: Metcon (Time)7rds for time 7 box jumps 30/24 7 db clusters 50/35Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Inverted Row with Barbell (4x12)A2: DB Bench Press (4x6)MetconB: Metcon (Time)5rds 25cal row 20 burpees 15 t2bCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch (5x4)MetconB: Metcon (Time)for time 3rds 5 hspu 5 squat snatches 135/95 2rds 10 hspu 10 snatches 115/75 1 rd 15 hspu 15 snatches 95/65 *from atlas online qualifierCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Muscle-ups (take 12min to work on MU)MetconB: Metcon (Time)Team of 2 For time 1200m row 90 GHD situps/ 120 situps 60 HSPU 30 MU 60 HSPU 90 GHD/120 situps 1200m rowCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Hip Thrust (4x12)A2: DB Stiff Leg Deadlift (4x12)MetconB: Metcon (Time)25-20-15-10 Cal row Sumo DL High Pull 95/65 BoxjumpsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Hang Power Clean (5x3)MetconB: Metcon (Time)4rds 30 wallballs 20 HPC 115/75 10 bar facing burpeesCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Front Squat (5x3)MetconB: Metcon (Time)20-18-16-14-12-10 C2B HSPU PistolsCool...

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crossdfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch Pull (5x5)MetconB: Metcon (AMRAP - Rounds and Reps)20min Amrap 500m row 20 DB snatches 70/50 20 Cal ABCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitEMOMA: Metcon (No Measure)EMOM 15 min 1st min 10 Bench press 2nd min 40m sled push 2/1 3rd min 40 sec hollow rocksMetconB: Metcon (Time)5rds for time 60 DU 20 T2B 20 push upsCool...

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