crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Metcon (AMRAP - Rounds and Reps)30min aMrap team of 2 50 med ball cleans 40 Kbs 30 S2O 115/75 20 box jumps 30/24'' 10 muscle up/C2B/strict pull upsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Clean (E2MOM 10min 4reps)MetconB: Metcon (Time)5rds for time 200m run 10 db power cleans 50/35 200m run 10 db thrusters 50/35Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWarm-upWeight TrainingA1: Shoulder Press (4x8)A2: Rear Foot Elevated Split Squat (4x8/leg)MetconB: Metcon (AMRAP - Rounds and Reps)20min Amrap 20cals row 20m sled push 3/2 20 db snatches 50/35 20m sled pushCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Clean Grip DL (5x5)MetconB: Metcon (Time)4rds 10 Deadlifts 255/165 15 burpee over bar 20 situps 400m run RX+ 315/205 GHD situpsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch (6x2)MetconB: Metcon (Time)15-12-9-6-3 power snatches 115/75 hspu ohs pulls upsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Back Squat (5x4)MetconB: Metcon (3 Rounds for reps)AMRAP 4min 27 cal AB 27 t2b 27 box jump overs rest 4 min Amrap 4min 21cal AB 21 T2b 21 box jumps overs rest 4 min Amrap 4 min 15 cal AB 15 t2b 15...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Close Grip Bench Press (4x10)A2: Banded Tricep Extensions (4x15)MetconB: Metcon (No Measure)EMOM 21min 1st 15cal row 2nd 10 wallballs + 10 burpees 3rd 50 DUCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA1: Dips (4x6-8)A2: Shoulder Touches (4x20)MetconB: Metcon (Time)team of 2 3rds 800m runs together 80 wallballs 80 HR push upsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Front Squat (5x5 3sec pause at bottom )MetconB: Metcon (No Measure)EMOM 15min 1st min 3 rope climbs 2nd min 15 thrusters 95/65 3rd min 15 box jumpsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch grip Deadlift + Hang Power Snatch (3 + 3 x 5 )MetconB: Metcon (Time)3rds 400m run 15 t2b 12 burpee over bar 9 power snatch 135/95Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: High-Hang Clean (5x5)MetconB: Metcon (Time)21-15-9 db snatches 50/35 handstand push ups *after each round 50 DU RX+ 70/50 strict hspuCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Metcon (No Measure)EMOM 18min 1stmin 4-6 muscle up ( 4-6 strict pull ups ) 2nd min 30 sec max hs walk /hs hold 3rd min 30sec max l-sit/ hollow holdMetconB: Metcon (Time)light weight DT 95/65 move fast and hold...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: DB Bench Press (4x12)A2: Good Mornings (4x12)MetconB: Metcon (AMRAP - Rounds and Reps)20min Amarap 24cal row 18 Kbs 70/50 12 lunges (same weight as Kbs) holding goblet position RX+ oh lungesCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Weighted Step-ups (4x20)A2: Plank (4x1min)MetconB: Metcon (Time)4rds 40 air squats 30 situps 20/15 cal abCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA1: Pistols (4x10/leg)A2: Muscle-ups (4x5)MetconB: Metcon (AMRAP - Rounds and Reps)20min amarp team of 2 100cal row 80 wallballs 60 t2b 40 single arm dumbbell press 70/50 20db snatchesCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch (5x4)MetconB: Metcon (Time)for time 21 power snatch 95/65 400m run 18 p.s 400m run 15 p.s 400m run 12 p.s 400m runCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: One Arm DB Row (4x8/arm)A2: Back Squat (4x8)MetconB: Metcon (AMRAP - Rounds and Reps)10min Amrap 10 deadlifts 225/155 10 burpee boxjumpsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Bench Press (5x8)MetconB: Metcon (Time)5rds 21 wallballs 18 pull ups 15 HRPU 12 hang power cleans 115/75Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Handstand Push-ups (4x10)A2: Single Leg BB Romanian Deadlift (4x10/leg)to just below kneeMetconB: Metcon (AMRAP - Rounds and Reps)20min am rap 20m walking lunges 20m farmer carries 20 k2e k2e not...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Metcon (Calories)EMOM 15min 1stmin 1min max cals row 2nd min 1 min max cal AB 3rd min rest x5B: Metcon (AMRAP - Rounds and Reps)10min am rap 30 DU 10 burpees to barCool...

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