crossfit

CrossFit LaSalle – CrossFit Warm-up Weight Training A1: Hip Thrust (5×12-15) 2sec pause on top A2: Walking Lunge (5×20) Metcon B: Metcon (No Measure) 30 sec battle ropes 30sec DU 30sec hollow hold 30sec rest x8rds Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Deadlift (5×4) Metcon B: Metcon (Time) 5rds 21 cal row 15 hspu 9 deadlifts 225/155rx+275/185 Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Front Squat (5×3 ) BUILDING TRYING TO FIND 3RM Metcon B: Metcon (Time) 15-12-9-6-3 Front squat 135/95 AB T2B Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Clean and Jerk (5x( 3+1)) 3 Cleans + 1 Slipt Jerk Metcon B: Metcon (Time) for time 800m run 50 Clean n Jerk 800m run... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weight Training A1: Bent Over Row (5×10) A2: Side Lateral Raises (5×20) Metcon B: Metcon (Time) 3rds for Time 100 DU 50 Wallballs 25 pull ups Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weight Training A1: Bench Press (5×6) A2: DB Curl (5×20) Metcon B: Metcon (AMRAP – Rounds and Reps) 18min Amrap 5 push press 155/105 10 boxjumps 15 kbs Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Gymnastics A: Toes-To-Bar (12 min work) Metcon B: Metcon (Time) team of 2 5 rds for time 30 Deadlift 225/155 30 cal row 30 burpee over rower Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Gymnastics A: Metcon (No Measure) EMOM 15 min 1st 30sec hs hold 2nd 30sec DiP hold 3rd 30 sec L-SIT hold B: Metcon (Time) 50-40-30-20-10 wallballs 20/14... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Power Clean (5×5) Metcon B: Metcon (4 Rounds for time) 400 m run 10 power clean 135/95 20 box jump overs rest 2 min x 4 Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Shoulder Press (5×10) Metcon B: Metcon (AMRAP – Rounds and Reps) 20min Amrap 12 cal row 12 thruster 95/65 12 burpees over bar Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up LETS TEST THAT GRIP! Weightlifting A: Deadlift (1RM) no more than 3 misses Metcon B: Metcon (Time) 3rds for time 30 KBS 70/50 15 T2B Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weight Training A1: Bench Press (5×10) A2: Pull-ups (5×5) strict add weight if possible Metcon B: Metcon (AMRAP – Rounds and Reps) 20min AMRAP 400m run 1rd of MARY (5 HSPU 10 PISTOL SQUAT 15 PULL UPS)scale down... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Back Squat (5×2) Metcon B: Metcon (Time) 4rds for time 15 cal AB 20 DB lunges 50/35 25 situps 30 DU Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Gymnastics A: Handstand Push-ups (15min work) Metcon B: Metcon (AMRAP – Rounds and Reps) team of 2 sprint rounds 18min am rap 15 wallballs 20/14 12 kbs 50/35 9 hspurx+ 70 /50 kbs Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Power Snatch (5×3) Metcon B: Metcon (Time) 10-1 Power snatch 115/75 200m after each rd Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weight Training A1: Bench Press (5×5) A2: Lunges (5×6-8) Metcon B: Metcon (Time) 3rds 30cal AB 30 push ups 30 boxjump over Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Back Squat (5×8) Metcon B: Metcon (No Measure) EMOM 20min ODD 10 cal AB+ 5 HSPU EVEN 10 cal row + 5 T2B Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Power Clean (2×3 @ 75% 2×2 @85% 2×1 @90%+) Metcon B: Metcon (Time) 5rds 5 muscle ups 10 power clean 135/95 15 cal row Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Deadlift (5×5) Metcon B: Metcon (Time) 5rds for Time 500m row 10 Deadlifts 225/155 20 pullups Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Push Press (5×4) Metcon B: Metcon (Time) 5rds for time 15 thrusters 95/65 30 DU **Emom 5 burpee#betterbequick Cool... read more
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