crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Push Press (5x3)MetconB: Metcon (AMRAP - Rounds and Reps)14min Amrap 3 wallwalks 6 hspu 12 pistols RX+ 14min Amrap 6 hspu strict 12 pistol 24ft hs walkCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Deadlift (5x5)MetconB: Metcon (5 Rounds for reps)90 sec 15/12 cal AB 10 burpee box jump over (can use hands ) max T2B 2min rest x 5Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch pull + Hang snatch + Overhead Squat (emom 10 min )MetconB: Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Front Squat (5x4)MetconB: Metcon (Time)for time 84-60-36 DU 42-30-18 wallablls 21-15-9 BJ 30/34Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA: DB Press (4x10)A1: Weighted Step-ups (4x10)MetconB: Metcon (No Measure)EMOM 15min 1st min 15/10 cal row 2nd min 30 DU + 10 db snatches 50/35 3rd min 6 dl+ 6 burpee over barCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconA: Metcon (Time)team of 2 for time 100 burpee box jumps 100 hang power cleans 135/95 100 hspu 100 wallballs 100cal ABCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA1: DB Stiff Leg Deadlift (4x10)A2: Ab Wheel Rollout (4x15)MetconB: Metcon (AMRAP - Rounds and Reps)21 min Amrap 400m run 14 db hang clean n jerk 50/35 14 t2bCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWeightliftingA: Hang Snatch (5x3)MetconB: Metcon (Time)for time 10 power snatch 95/65 10 burpee over bar 8 power snatches 115/75 10 BOB 6 PS 135/85 10 BOB 4 PS 155/95 10 BOB 2 PS 185/105 10 BOB *you can also squat snatch...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Back Squat (4x9)MetconB: Metcon (Time)20-18-16-14-12-10 HSPU T2B DB step over 50/35Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Clean and Jerk (6x2)MetconB: Metcon (Time)4rds for time 2 rds of CINDY (5 pull ups 10 push ups 15 air squats ) 1 rd of D.T (12 DL 9 HPC 6 S2O 155/105)Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Close Grip Bench Press (5x5)A2: L-Sit (5x 20sec)MetconB: Metcon (Time)for time 1000m row 100 du 1 mile run 100 du 1000m rowCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA1: BB Supinated Bent Over Row (4x12)A2: Handstand Hold (4x30sec)MetconB: Metcon (Time)for time 25cal AB 50 KB swing 25 cal AB 50 KB SDHP 25cal AB 50 KB Snatches 50lbs/35lbsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upSkillA: Rope Climb (12min work)MetconB: Metcon (AMRAP - Rounds and Reps)team of 2 20min Amrap 30 cal row 30 t2b 30 hspu 30 squat cleans after each round weight will increases rd1 135/95 rd2 155/105 rd3 185/125Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Pull Up/C2B/Muscle Up (emom 10 3-2-1)or 10min practiceMetconB: Metcon (Time)7rds for time 14 OHS 95/65 21 pull ups 28 DUCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Rear Foot Elevated Split Squat (4x8)A2: Shoulder Press (4x8)MetconB: Metcon (3 Rounds for time)15-10-5 KB thrusters 50/35 after each round sled push 40m 1/0 rest 2min x 3rdsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconA: Metcon (Time)21-15-9 Cal row BJO rest 3minB: Metcon (Time)21-15-9 Cal AB wallballs rest 3 minC: Metcon (Time)21-15-9 burpee to target 200m runCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Power Clean-HPC-Push Jerk (EMOM 10min )MetconB: Metcon (Time)for time 800m run 30 CnJ 135/95 800m runCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Bench Press (4x6)A2: DB Stiff Leg Deadlift (4x12)MetconB: Metcon (AMRAP - Rounds and Reps)12 Min Amrap 40 Double Unders 20 DB Snatches 50/35 10 Strict Handstand Push UpsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Front Squat (5x3)MetconB: Metcon (No Measure)EMOM 18min 1stmin 15/12 cal AB 2nd min 12 front rack lunges 135/95 3rd min 9 burpee box jumpsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Metcon (No Measure)EMOM 12min 1st min 10 ring rows nice and slow 2nd min 30-45sec hand stand hold 3rd min 30-45sec hollow hold / l-sitMetconB: Metcon (Time)team of 2 100 DU each 80 t2b 60 burpees 40...

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