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CrossFit LaSalle - CrossFitWarm-upGymnasticsA: Pull-Ups 2 (15min)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 Pull-ups...

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CrossFit LaSalle - CrossFitWarm-upWeight TrainingA: Bench Press (5x10)MetconB: Metcon (AMRAP - Rounds and Reps)20min Amrap 40 Air Squats 30 DB snatches 50/35 20 push upsCool...

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CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Deadlift (5x5)MetconB: Metcon (Time)For time 60cal AB 40 Box jumps 20 DL 225/155 45cal AB 30 boxjumps 15 DL 30cal AB 20 Boxjumps 10 DL 15 cal AB 10 BJ 5 DLCool...

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CrossFit LaSalle - CrossFitWarm-upWeight TrainingA: Metcon (No Measure)EMOM 10min 1stmin 8 bent over row 135/95 2nd min 16 front rack lunges 135/95B: Metcon (Time)5rds 10 OHS 135/95 10 HSPU right into 3rds 20 front squat 135/95 20 pull ups right into 1rd 40 back...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Hang Snatch (5x4)MetconB: Metcon (Time)5rds 5 burpee pull ups 10 snatches 95/65 20 DURX+ Muscle ups / snatches @ 135/95Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Power Clean (5x3 )3sec pause at kneeMetconB: Metcon (AMRAP - Rounds and Reps)20min Amarp 15 wallballs 20/14 10 T2B 5 power cleans 155/105rx+ 185/125Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Shoulder Press (5x10)MetconB: Metcon (5 Rounds for time)20 cal Row 40m sled push 1/0 20 DB Thursters 50/35 rest 2 min x5Cool...

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CrossFit LaSalle - CrossFitWarm-upA: Metcon (No Measure)EMOM 10min 20 DU 20 SitupsB: Metcon (Time)LETS TEST THAT GRIP! TEAM OF 2 100 KBS 50/35 80 T2B 60 hang power clean 135/95 40 pull ups 60 Hanmg power clean 80 T2B 100 KbsCool...

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CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Deadlift (6x2)MetconB: Metcon (AMRAP - Reps)Amrap 5min 4rds of 10 wallballs 10 DL 135/95 10 HSPU max cal rowRX+ 185/135B2: Metcon (Time)Amrap 5 min 3 rds 10 wallballs 10 DL 185/125 10 hspu then max cal rowrx+...

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CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Push Press (5x3)MetconB: Metcon (5 Rounds for time)AFAP 15/12 cal AB 12 thrusters 95/65 9 burpee boxjumps rest 2min X5Cool...

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CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: Rear Foot Elevated Split Squat (4x10)A2: Tricep Ext (4x20)MetconB: Metcon (Time)10rds for time 20m sled push 3/2 1rd CINDYCool...

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CrossFit LaSalle - CrossFitWarm-upA: Metcon (Time)THREESOME For time 1000m row GRACE ( 30 clean n jerks 135/95) 750m row ELIZABETH ( 21-15-9 CLEAN / DIPS 135/95) 500m row AMANDA ( 9-7-5 SNATCH / MUSCLE UPS)Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA: Bench Press (5x6)A2: DB FLYS (5x12)MetconB: Metcon (Time)4RDS FOR TIME 60 DU 30 DB Snatches 50/35 15 T2BCool...

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CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Back Squat (4x10)MetconB: Metcon (Time)10-1 Front Squats 155/75 * after each round 10 cal ABCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: DB Bench Press (4x10)A2: BB Curls (4x10)MetconB: Metcon (Time)team series event 4 team of 2 50 synchronized wall balls 30 cleans 135lbs/95 50 synchronized wall balls 20 clean 185/125 50 synchronized wallballs 10...

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CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Snatch (5x5)MetconB: Metcon (No Measure)E2MOM 20min 1 snatch 185/105 3 mu/ strict pull ups 5 t2bCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upMetconA: Metcon (AMRAP - Rounds and Reps)15min Amrap 20cal row 20 cal AB 20 Boxjump oversB: Metcon (AMRAP - Rounds and Reps)15min Amrap 75 DU 50 Air squats 25...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Deadlift (5x3)MetconB: Metcon (Time)20 DB snatches 50/35 20 wallballs 20 T2B 20 lunges 50/35(2 DB) rest 90sec x4score = total timeCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Clean and Jerk (5x5)technique !!MetconB: Metcon (Time)5rds for time 500m row 15 Power cleans 135/95Cool...

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Crossfit

CrossFit LaSalle - CrossFitWarm-upGymnasticsA: Metcon (No Measure)EMOM 15min 1st min 6-8 pull ups 2nd min 6-8 dips 3rd min 20 hollow rocks /20 arch rocksMetconB: Metcon (Time)18-15-12-9-6-3 Deadlifts 225/155 HSPU * after each round 50 DUCool...

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