crossfit

CrossFit LaSalle – CrossFit Warm-up Weight Training A1: BB Back Rack Reverse Lunge (5×10 /leg) A2: Strict HSPU (5×5) Metcon B: Metcon (No Measure) EMOM 21min 1min Sled push 2/1 1min DB Clusters 1min DU 1min rest Cool... read more

Crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Deadlift (5×2) Metcon B: Metcon (Time) 5rds 10 DL 15 Push up 20 wallballs Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Hang Snatch (5×3) Metcon B: Metcon (AMRAP – Rounds and Reps) 20min Amrap 15 cal Row 15 Hang power snatch 15 cal AB 15 T2b Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Gymnastics A: Pull-Ups 2 (15min) Lv1. 3 x 10 Ring Row (toughest progression possible) and then 3 x 12 Banded Face Pull Lv2. EMOM x 5 Max Unbroken Strict Pull-ups and then 10 Hollow Rocks per minute Lv3. 20 Kipping or Butterfly... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weight Training A: Bench Press (5×10) Metcon B: Metcon (AMRAP – Rounds and Reps) 20min Amrap 40 Air Squats 30 DB snatches 50/35 20 push ups Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Deadlift (5×5) Metcon B: Metcon (Time) For time 60cal AB 40 Box jumps 20 DL 225/155 45cal AB 30 boxjumps 15 DL 30cal AB 20 Boxjumps 10 DL 15 cal AB 10 BJ 5 DL Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weight Training A: Metcon (No Measure) EMOM 10min 1stmin 8 bent over row 135/95 2nd min 16 front rack lunges 135/95 B: Metcon (Time) 5rds 10 OHS 135/95 10 HSPU right into 3rds 20 front squat 135/95 20 pull ups right into 1rd... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Hang Snatch (5×4) Metcon B: Metcon (Time) 5rds 5 burpee pull ups 10 snatches 95/65 20 DURX+ Muscle ups / snatches @ 135/95 Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Power Clean (5×3 ) 3sec pause at knee Metcon B: Metcon (AMRAP – Rounds and Reps) 20min Amarp 15 wallballs 20/14 10 T2B 5 power cleans 155/105rx+ 185/125 Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Shoulder Press (5×10) Metcon B: Metcon (5 Rounds for time) 20 cal Row 40m sled push 1/0 20 DB Thursters 50/35 rest 2 min x5 Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up A: Metcon (No Measure) EMOM 10min 20 DU 20 Situps B: Metcon (Time) LETS TEST THAT GRIP! TEAM OF 2 100 KBS 50/35 80 T2B 60 hang power clean 135/95 40 pull ups 60 Hanmg power clean 80 T2B 100 Kbs Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Deadlift (6×2) Metcon B: Metcon (AMRAP – Reps) Amrap 5min 4rds of 10 wallballs 10 DL 135/95 10 HSPU max cal rowRX+ 185/135 B2: Metcon (Time) Amrap 5 min 3 rds 10 wallballs 10 DL 185/125 10 hspu then... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Push Press (5×3) Metcon B: Metcon (5 Rounds for time) AFAP 15/12 cal AB 12 thrusters 95/65 9 burpee boxjumps rest 2min X5 Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weight Training A1: Rear Foot Elevated Split Squat (4×10) A2: Tricep Ext (4×20) Metcon B: Metcon (Time) 10rds for time 20m sled push 3/2 1rd CINDY Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up A: Metcon (Time) THREESOME For time 1000m row GRACE ( 30 clean n jerks 135/95) 750m row ELIZABETH ( 21-15-9 CLEAN / DIPS 135/95) 500m row AMANDA ( 9-7-5 SNATCH / MUSCLE UPS) Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weight Training A: Bench Press (5×6) A2: DB FLYS (5×12) Metcon B: Metcon (Time) 4RDS FOR TIME 60 DU 30 DB Snatches 50/35 15 T2B Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Back Squat (4×10) Metcon B: Metcon (Time) 10-1 Front Squats 155/75 * after each round 10 cal AB Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weight Training A1: DB Bench Press (4×10) A2: BB Curls (4×10) Metcon B: Metcon (Time) team series event 4 team of 2 50 synchronized wall balls 30 cleans 135lbs/95 50 synchronized wall balls 20 clean 185/125 50... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Snatch (5×5) Metcon B: Metcon (No Measure) E2MOM 20min 1 snatch 185/105 3 mu/ strict pull ups 5 t2b Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Metcon A: Metcon (AMRAP – Rounds and Reps) 15min Amrap 20cal row 20 cal AB 20 Boxjump overs B: Metcon (AMRAP – Rounds and Reps) 15min Amrap 75 DU 50 Air squats 25... read more
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