crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconA: Metcon (Time)21-15-9 back squats 185/125 hspurest 4 minB: Metcon (Time)21-15-9 front squats 155/105 t2bC: Metcon (Time)21-15-9 over head squats 135/95 burpeesCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upSkillA: Handstand Push-ups (10min of going over technique )MetconB: Metcon (Time)team of 2 5rds for time 400m run 20 deadlifts 225/135 30 HSPU 40 pull ups *run is together. Everything else can be split up however...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconA: Metcon (Time)1000m row 80 situps 750m row 60 sit ups 500m row 40 situpsMetconB: Metcon (Time)1mile runCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA: Bench Press (5x6)MetconB : Metcon (AMRAP - Reps)1min sled push 2/1 1min cal row 1min Kbs 50/35 1min kb oh lunges 50/35 16minCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA: One Arm DB Row (4x8)a2: Tricep Ext (4x16)MetconB: Metcon (Time)3rds 30 wallballs 30 cal AB 30 T2BCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Hang Power Clean (5x3)MetconB: Metcon (Time)30-20-10 one arm db hang power clean n jerk 50/35 cal row HRPUCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightlifting + Gymnastics EMOM10min emom 1st min front squat 2nd min hshold 30secA: Front Squat (5x6)A2: Handstand (5x30sec)MetconB: Metcon (Time)5rds 400m run 30 thrusters 45/35 30 box jump oversCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: High-Hang Snatch (5x5)MetconB: Metcon (Time)10rds for time 3 muscle ups 4 snatches 155/95 5 burpee box jump oversCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upSkillA1: Dips (4x6-8)A2: Handstand Hold (4x30sec)MetconB: Metcon (Time)team of 2 7 round each sprint rounds 7 hang power cleans 95/65 7 thrusters 7 C2BCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upAccessoryA1: Bent Over Row (4x12)A2: Toes-To-Bar (4x12 strict)MetconB: Metcon (Time)21-18-15-12-9 med ball cleans 20/14 kbs 50/35 KB sumo DL high pullsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Power Snatch (5x3)MetconB: Metcon (AMRAP - Rounds and Reps)7min am rap 200m run 50 DU right into 7 min am rap 1000m row remaining time max power snatches 135/95Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Front Squat (5x5 3sec pause at bottom )MetconB: Metcon (Time)For time 400m run 15 front squats 165/105 12 burpee pull ups 400m ru 12 front squats 185/115 9 burpee pull ups 400m run 9 front squats...

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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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