crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Clean and Jerk (5x3 @70%)MetconB: Metcon (Time)4 rounds 21/15cal AB 14 t2b 7 cnj 135/95Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Pull-ups (4x6-8)A2: DB Stiff Leg Deadlift (4x10)MetconB: Metcon (AMRAP - Reps)Amrap 13min 60 db snatches 50/35 50 wallballs 40 box jumps overs 30 burpeesCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Close Grip Bench Press (4x10)A2: Rear Foot Elevated Split Squat (4x6-8)MetconB: Metcon (Time)for time 1mile run 5 rounds 24/18cal row 16 pistols 12 hspuCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upCore DevelopmentA: Hollow Hold (accumulate 3min hollow hold )everytime u break 15 situpsMetconB: Metcon (Time)team of 2 800m run together 200 du 100 m farmer carry (partner hangs from bar) 80 t2b (partner hold...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Back Squat (5-5-3-3-1-1)MetconB: Metcon (Time)6rds for time 20 kbs 50/35 20 wallballs 200m runCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Hang Clean + Front Squat (5x2 (1+1))MetconB: Metcon (Time)for time 30 hang power cleans 15 burpee over bar 30 front squats 15 burpee over bar 30 S2O 15 burpee over bar 135/95Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Bench Press (5x3)MetconB: Metcon (Time)JT with a twist 21-15-9 HSPU DIPS PUSH UPS EMOM 5 deadlifts 225/135Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightlifting + Gymnastics EMOMA: Metcon (No Measure)EMOM 10min 1st min 5 hang snatch 60% of snatch 2nd min 5 strict pull up(add weight if possible )MetconB: Metcon (3 Rounds for reps)3min Amrap 20/15cal row 15...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Shoulder Press (4x10)A2: DB Reverse Lunge (4x10/leg)MetconB: Metcon (AMRAP - Rounds and Reps)8 db thrusters 50/35 10 burpee db step overs 12 t2b 14min AmrapCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Power Clean (5x3)MetconB: Metcon (Time)15-12-9-6-3 Power cleans 155/105 5-4-3-2-1 wall walks or 50ft hand stand walk after each roundCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upSkillA: Handstand Push-ups (12min practice not talking )MetconB: Metcon (Time)team of 2 sprint rounds 10rds each 5 burpee boxjump 10 db snatches 50/35 30 DUCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Front Squat (5x4 1/4 + 1)MetconB: Metcon (AMRAP - Rounds and Reps)20min Amarp 20 kbs 50/35 20 push ups 40m sled pushCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch (5x3 3sec pause above knee)MetconB: Metcon (Time)For time 800m run 10-8-6-4-2 snatch 95/65 2-4-6-8-10 bar facing burpee 800m run rx + 135/95Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Walking Lunge (4x20)A2: Side Lateral Raises (4x20)MetconB: Metcon (No Measure)Every 2 min 20min 200m run 50 du unbrokenCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Hang Power Clean (E2MOM 5 reps 10min )MetconB: Metcon (Time)5rds 5 squat cleans 205/125 10 hspu 15 t2bCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: BB Front Rack Step Up (4x8)A2: DB Push Press (4x8)MetconB: Metcon (2 Rounds for time)100/80cal AB EMOM 5 thruster 95/65 rest 3min 100 wallballs EMOM 5 DL 225/155Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Close Grip Bench Press (4x10)A2: Strict Pull-Ups (4x6-8)MetconB: Metcon (AMRAP - Reps)12 min am rap 2000m row 150 DU 20 burpee over rower max Muscle up/ C2B/pullups rest 3 min x2saw it and had to...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upSkillA: Muscle-ups (15min option 1)A: Metcon (Time)option 2 100 du 10 mu 80 du 8 mu 60 du 6 mu 40 du 4 mu 20 du 2 muMetconB: Metcon (AMRAP - Rounds and Reps)team of 2 20min amrap partner 1 CAL ROW partner 2 10...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitSkillA: Double-Unders (8min practice)B: Handstand Push-ups (10-12 min pratice )MetconC: Metcon (5 Rounds for reps)TABATA 20sec on 10sec off x8 AB air squats battle ropes HRPU hollow holds rest 2 min after each...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Metcon (Time)800m run rest 2 minB: Metcon (Time)3rds for time 15 dl 225/155 15 t2b rest 2minC: Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsCool...

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