crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Split Jerk (5x3)MetconB: Metcon (AMRAP - Rounds and Reps)20min /amrap 20cal row 10 db push press 50/35 20 front rack lunges 10 pull upsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingWeight TrainingA1: Close Grip Bench Press (5x6)A2: Banded Tricep Extensions (5x12)MetconB: Metcon (Time)5rds for time 40m sled push 20 t2b 10 db snatchesCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Metcon (No Measure)EMOM 10min TNG Power clean 6-6-5-5-4-4-3-3-2-2MetconB: Metcon (3 Rounds for reps)4min Amrap 14 cal AB 14 Hang squat cleans 95/65 14 burpees rest 2min 4min Amrap 12 cal AB 12 HSC...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Deadlift (5x4)MetconB: Metcon (AMRAP - Rounds and Reps)20min am rap 10 DB DL 70/50 40m farmer carry 10 t2b 40m sled push 2/1Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upEMOMA: Metcon (No Measure)EMOM 10min 1st min 5 power clean 2nd min max unbroken hspuMetconB: Metcon (No Measure)every 2min for 16min 3 muscle ups 9 thrusters 95/65 32 DUCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA1: Toes-To-Bar (4x6-8)A2: Dips (4x6-8)MetconB: Metcon (Time)Team of 2 100cal row 60 Power snatch 135/95 80 cal row 40 P.S 155/105 60cal row 20 P.S 185/125 scaled 95/55 105/65 115/75Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Back Squat (5x6)MetconB: Metcon (Time)4rds for time 8 S2O 135/95 16 pull ups 24 wallballsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA: Hip Thrust (4x10)A2: One Arm DB Row (4x10)MetconB: Metcon (Time)5rds 400m run 20 Ground to overhead with plate 45/25 20 oh lunges 45/25Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA1: Bench Press (5x5)A2: Push-ups (max reps)MetconB: Metcon (Time)21-15-9 hang power clean 115/75 BJ (x2) situps (x3)Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Handstand Push-ups (12 min work on technique )MetconB: Metcon (Time)team of 2 50 t2b 75 hspu 100cal ab 125 burpees 150 kbs...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Power Snatch (5x3)B: Metcon (No Measure)EMOM 20min 1st min 30 du 10 power snatch 75/55 2nd min 10cal row + 5 burpee over rower meant to move fast ..scale if neededCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Power Clean + Front Squat + Push Jerk (5x3 PC + FS + PJ = 1 rep)MetconB: Metcon (Time)10 rounds for time 3 CnJ 185/125 6 Boxjump 30/24Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWeight TrainingA1: DB Bench Press (4x10)A2: Good Mornings (4x10)MetconB: Metcon (Time)7 rounds 7 DL 315/205 7 burpees 250m rowCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Front Squat (5x6)MetconB: Metcon (AMRAP - Rounds and Reps)15min Amrap 12 cal AB 9 T2B 6 DB thrusters 50/35Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Power Snatch + OH Squat (EMOM 10min )MetconB: Metcon (4 Rounds for reps)3min Amrap 10 power snatch 95/65 20 wallballs Max burpee box jumps rest 2min X 4rdsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: One Arm DB Row (4x10)reverse gripA2: Tricep Kickbacks (4x15)MetconB: Metcon (No Measure)EMOM 15min 1st min 18/14 cal row 2nd min 12 db snatches 50/35 3rd min 4 bar muscle ups +8 pistolsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA: Shoulder Press (5x6)A2: Lunges (4x6)MetconB: Metcon (Time)100 DU 10-1 power cleans 155/105 1-10 HSPU 100DUCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Front Squat (5x4)MetconB: Metcon (AMRAP - Rounds and Reps)16min amrap 400m row 30 DU 20 step ups 50/35 10 HSPUCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Pistols (12min work)MetconB: Metcon (Time)team of 2 for time 1500m row 50 db squat snatches 50/35 30 cnj 155/105 50 db squat snatches 1500m...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Push Press (5x5)A1: Pull-ups (strict 5x6-8)MetconB: Metcon (Time)for time 20 thursters 95/65 10 c2b 16 thrusters 115/75 10 c2b 12 thrusters 135/95 10 c2b 8 thrusters 155/105 10 c2b 4 thursters...

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