crossfit

CrossFit LaSalle – CrossFit Warm-up Weight Training A1: Chin Up (5×8-10) can use band A2: BB Curls (5×12) Metcon B: Metcon (5 Rounds for reps) Team of 2 1min thrusters 95/65 1min t2b 1min Burpee box jump over 1min rest x5score = #reps split up however... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up EMOM A: Metcon (No Measure) EMOM15min 1st min 30sec hollow rocks 2nd min 30 sec squat hold 3rd min 30 sec hs hold Metcon B: Metcon (AMRAP – Rounds and Reps) 10min Amrap 7 OHS 95/65 7 burpee over bar 7 pull ups B: Metcon... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weight Training A: Bench Press (5×8) Metcon B: Metcon (AMRAP – Rounds and Reps) 18min Amarap 9 Boxjumps 30”/24” 12 HSPU 15 Cal Row Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Back Squat (5×3) Metcon B: Metcon (AMRAP – Rounds and Reps) 20min 40m sled push 1/0 20 OH walking lunges 40m weighted bear crawloh lunges n bear crawl are with the same weight thats on the sled Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting Power Clean + Front Squat + Push Jerk (E2MOM 12min 1pc+1FS+2PJ) Push jerk or Split jerk Metcon B: Metcon (Time) 10-1 burpee DB cluster 50/35 After each rd 200m run Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Shoulder Press (5×3) Metcon B: Metcon (No Measure) every 3 min 10 Hang power cleans 15 push ups 20 pistols 25 situps x 6 Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Deadlift (5×5) Metcon B: Metcon (AMRAP – Rounds and Reps) 15min Amrap 40 DU 20 Wallballs 10 T2B Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up A: Metcon (No Measure) EMOM 12min 1stmin 20sec L-sit (scale hoolow hold 30sec) 2nd min 15 V-up 3rd min 10 strict knee raises B: Metcon (Time) team of 2 50 boxjump 24/20 200m run with box 50 boxjump overs 200m run with box 50... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weight Training A1: Bent Over Row (5×15) A2: DB Hammer Curls (5×15) Metcon B: Metcon (Time) 3 RDS for time 45 DU 30 Tuck crunches 15 power cleans 135/95 Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Back Squat (5×2) Metcon B: Metcon (No Measure) EMOM 16min 1st min 3 HSPU + 6cal AB 2nd min 3 muscle ups + 6 DB Snatches 70/50 Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Push Press (5×6) Metcon B: Metcon (Time) 10 RDS for time 5 T2B 6 KBS 70/50 7 Wallballs 20/14 Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Hang Clean (EMOM 8min 3reps) Metcon B: Metcon (Time) 2 rds for time 1000m row 1 rd DT (DB) 50/35 500m row 1rd DT 250m row 1 RD DT Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Deadlift (5×3) Metcon B: Metcon (AMRAP – Rounds and Reps) 18min AMrap 6 Deadlfits 225/155 12 Burpee 24 DU Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Bench Press (5×5) Metcon B: Metcon (Time) 5rds for time 400m run 12 cal AB 21 cal row Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Gymnastics Handstand Work Choose a variation you would like to work on. HSPU strict or kipping Handstand hold Freestand HS hold Handstand Walk Metcon B: Metcon (AMRAP – Rounds and Reps) Team of 2 20min 12 cal Row 9 hang... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Clean (5×5) Metcon B: Metcon (Time) 5rds for time 20/15cal AB 15 pull ups 10 Front Squat 155/105 Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting a: Snatch pull + Power Snatch + Snatch (5x(1+1+1)x2) Metcon B: Metcon (Time) 10-1 hang power snatches 95/65 thrusters Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weight Training A1: DB Bench Press (5×10) A2: BB Supinated Bent Over Row (5×10) B: Metcon (Time) 400m run 21 KBS 50/35 14 push ups 7 t2b 4rds for time Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Weightlifting A: Back Squat (5×6) Metcon B: Metcon (AMRAP – Reps) 2min Amrap 7 burpees over rower 250m row max Wallballs rest 1min x10 Cool... read more

crossfit

CrossFit LaSalle – CrossFit Warm-up Gymnastics A: Pull-Ups 2 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
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