crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA: Close Grip Bench Press (5x12)MetconB: Metcon (No Measure)Every 3 min for 15min 15/12 cal row 12 box jump overs 9 ground to overhead (clean n jerk or snatch )Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA1: Pull-ups (5x10 strict)A2: Dips (5x10)MetconB: Metcon (Time)5rds for time 400m run 12 ohs 115/75 6 burpee pull ups RX+ bar muscle upsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Barbell Split Squat (5x20)A2: One Arm DB Row (5x10)MetconB: Metcon (3 Rounds for reps)Amrap 5 min 10 deadlifts 225/155 12 push ups 14 pistols rest 2min 8 deadlifts 275/175 10 push ups 12 pistols...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWarm-upWeightliftingA: Hang Power Clean (5x4)MetconB: Metcon (AMRAP - Rounds and Reps)12min Amrap 12 hang power clean 95/65 24 wallballsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Kipping Pull-Up (12 min of work )MetconB: Metcon (AMRAP - Rounds and Reps)team of 2 sprint rounds 18 am rap 3 Muscle ups / pull ups 6 kb snatch 50/35 9 wallballsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Weighted Step-ups (4x8/leg)A2: Wall Walk (4x4)MetconB: Metcon (Time)20-18-16-14-12-10 Cal AB burpees *after each round 40m sled push 2/1Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch (5x3)MetconB: Metcon (AMRAP - Rounds and Reps)15min 12 push up 9 box jump 6 snatch 115/75Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Front Squat (5x6)MetconB: Metcon (AMRAP - Rounds and Reps)12min amrap 10 front rack lunges 115/75 8 push press 6 C2BCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Hang Power Clean + Power Clean (5x2)(2+1) @65% x2 sets, then (1+1) @75% x 2 setsMetconB: Metcon (4 Rounds for reps)Amrap 3 min 400m run max hang squats clean 95/65 rest 2 min am rap 3min...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Bent Over Row (4x15)A2: Banded Tricep Extensions (4x15)MetconB: Metcon (Time)7 db snatches 8 t2b 9 burpees 10 rds for timeCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: DB Bench Press (4x12)A2: Pull-ups (4x6)MetconB: Metcon (Time)for time 800m run 100 DU 21 deadlift 225/155 21 hspu 75 DU 15 deadlift 15 hspu 50 DU 9 dl 9 hspu 800m runCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Bar Muscle-ups (12min work)B: Metcon (AMRAP - Rounds and Reps)team of 2 18min amrap sprint rounds 12 thrusters 95/65 10 burpees over bar 8 T2BCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Single Leg BB Romanian Deadlift (4x10)to just below kneeA1: Dips (4x10)MetconB: Metcon (No Measure)EMOM 1st min 30sec KBS 2nd min 30sec hand release push ups 3rd min 30sec battle ropes 4th min 30...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch pull + Hang snatch + Overhead Squat (emom 10min )MetconB: Metcon (Time)For time 50cal AB 40 BJO 30 OHS 95/65 20 muscle up 30 ohs 40 BJO 50cal ABCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Back Squat (5x5)MetconB: Metcon (Time)21-15-9 Deadlifts 225/155 wallballs (x2) *after each round 100 duCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Split Jerk (5x3)MetconB: Metcon (AMRAP - Rounds and Reps)20min /amrap 20cal row 10 db push press 50/35 20 front rack lunges 10 pull upsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingWeight TrainingA1: Close Grip Bench Press (5x6)A2: Banded Tricep Extensions (5x12)MetconB: Metcon (Time)5rds for time 40m sled push 20 t2b 10 db snatchesCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Metcon (No Measure)EMOM 10min TNG Power clean 6-6-5-5-4-4-3-3-2-2MetconB: Metcon (3 Rounds for reps)4min Amrap 14 cal AB 14 Hang squat cleans 95/65 14 burpees rest 2min 4min Amrap 12 cal AB 12 HSC...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Deadlift (5x4)MetconB: Metcon (AMRAP - Rounds and Reps)20min am rap 10 DB DL 70/50 40m farmer carry 10 t2b 40m sled push 2/1Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upEMOMA: Metcon (No Measure)EMOM 10min 1st min 5 power clean 2nd min max unbroken hspuMetconB: Metcon (No Measure)every 2min for 16min 3 muscle ups 9 thrusters 95/65 32 DUCool...

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