crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Metcon (No Measure)40 DU 3 wall walks 20sec hs hold 4 rdsMetconB: Metcon (Time)Elizabeth 21-15-9 power clean 135/95 dips sale down to push up right into Diane 21-15-9 deadlfits 225/155 HSPU right into karen 150...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upEMOMA: Metcon (No Measure)EMOM 12 min 1stmin 20 hollow rock 2nd min 20 shoulder taps 3rd min 20 back extensionMetconB: Metcon (AMRAP - Rounds and Reps)16min AMrap sprint round 8 hang power clean 95/65 8 CTB 8 S2O 8...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: DB Bench Press (4x12)A2: DB Stiff Leg Deadlift (4x12)MetconB: Omar (Time)For Time: 10 Thrusters, 95# 15 Bar-Facing Burpees 20 Thrusters, 95# 25 Bar-Facing Burpees 30 Thrusters, 95# 35 Bar-Facing...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Hang Clean (6x2 E2MOM)MetconB: Metcon (Time)15-12-9-6-3 Hang cleans HSPU CAL AB weights men 95-115-135-155-185 women 65/75/95/105/115 RX+ 135/155/185/225/245 95/105/115/135/145Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Power Snatch + hang Snatch (EMOM 10min 1+1)MetconB: Metcon (AMRAP - Rounds and Reps)Amrap 14min 25 DU 5 HPS 115/75 5 muscle upsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upEMOMA: Metcon (No Measure)EMOM 15 min 1st min 15 box jumps 2nd min 15/12 cal row 3rd min 15 bench pressB: Metcon (AMRAP - Reps)12 min Amrap 30 DU 15 T2B 5 Deadlifts 225/155 *increase 5 reps on DL each round ;)Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Push Press (5x3)MetconB: Metcon (AMRAP - Rounds and Reps)20min Amrap 20 Db snatches 50/35 10 burpee over DB 20 oh lunges 50/35 10 burpee over DBCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitGymnasticsA1: Handstand Push-ups (take 15min to practice kipping hspu)15min to practice not walk around and talk (stef)MetconB: Metcon (Time)team of 2 5rds each 15/12 cal AB 10 thrusters 95/65 5 burpees TC 25minCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Power Clean (EMOM 14min 3 TNG)every 2 min increase weight 10lbsMetconB: Metcon (Time)10rds for time 3 power cleans 5 hspu 7 box jumps 24/20Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Bent Over Row (4x10)A2: DB Front Foot Elevated Split Squat (4x10/leg)MetconB: Metcon (Time)5rds for time 10 C2B 15 push ups 30 DUCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch Grip RDL (5x10)B: Metcon (AMRAP - Rounds and Reps)14min Amrap 15 t2b 10 deadlift 115/75 5 snatch 115/75Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconA: Metcon (AMRAP - Rounds and Reps)10min Amrap 1000m row 50kbs 30 bar facing burpeeB: Metcon (AMRAP - Rounds and Reps)10min Amrap 100 DU 50 Box jump over 30 hang squat clean 95/65C: Metcon (AMRAP - Rounds and...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Back Squat (5x5)MetconB: Metcon (AMRAP - Rounds and Reps)Amrap 18min 18cal AB 15 wallballs 12 db snatches 50/35 9 Over head squat 95/65RX+ 70/50 ohs 135/95Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Rope Climb (15min work)MetconB: Metcon (AMRAP - Rounds and Reps)team of 2 sprint rounds 15min Amrap 3 hang power cleans 185/125 6 front squats 9 burpee over barCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Deadlift (5x4)MetconB: Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories)...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Front Squat (5x5)MetconB: Nate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Power Snatch + OH Squat (5x 3 (1+1))MetconB: Metcon (Time)7rds 7 power snatch 7 t2b 7 burpee boxjump oversCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA1: DB Bench Press (4x12)A2: Pull-ups (4x6)MetconB: Metcon (No Measure)EMOM 20 min 1st min 10/8cal row + 10 wallballs 2nd min 15/12 cal AB 3rd min 10 thurtsers + 30 DU 4th min restCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Clean (5x3)MetconB: Metcon (AMRAP - Rounds and Reps)20min Amrap 10 push ups 20 situps 40m sled push 2/1 80m farmer carry 70/50Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsMuscle Up 1 (15min)Lv1. 2-4 minutes practice of false grip kipping ring rows Lv2. 10 minutes of jumping muscle-up practice with farthest reach you can manage. Lv3. 10 Muscle-Ups + 1 dip at top for time....

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