crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Shoulder Press (4x10)A2: DB Reverse Lunge (4x10/leg)MetconB: Metcon (AMRAP - Rounds and Reps)8 db thrusters 50/35 10 burpee db step overs 12 t2b 14min AmrapCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Power Clean (5x3)MetconB: Metcon (Time)15-12-9-6-3 Power cleans 155/105 5-4-3-2-1 wall walks or 50ft hand stand walk after each roundCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upSkillA: Handstand Push-ups (12min practice not talking )MetconB: Metcon (Time)team of 2 sprint rounds 10rds each 5 burpee boxjump 10 db snatches 50/35 30 DUCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Front Squat (5x4 1/4 + 1)MetconB: Metcon (AMRAP - Rounds and Reps)20min Amarp 20 kbs 50/35 20 push ups 40m sled pushCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch (5x3 3sec pause above knee)MetconB: Metcon (Time)For time 800m run 10-8-6-4-2 snatch 95/65 2-4-6-8-10 bar facing burpee 800m run rx + 135/95Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Walking Lunge (4x20)A2: Side Lateral Raises (4x20)MetconB: Metcon (No Measure)Every 2 min 20min 200m run 50 du unbrokenCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Hang Power Clean (E2MOM 5 reps 10min )MetconB: Metcon (Time)5rds 5 squat cleans 205/125 10 hspu 15 t2bCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: BB Front Rack Step Up (4x8)A2: DB Push Press (4x8)MetconB: Metcon (2 Rounds for time)100/80cal AB EMOM 5 thruster 95/65 rest 3min 100 wallballs EMOM 5 DL 225/155Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Close Grip Bench Press (4x10)A2: Strict Pull-Ups (4x6-8)MetconB: Metcon (AMRAP - Reps)12 min am rap 2000m row 150 DU 20 burpee over rower max Muscle up/ C2B/pullups rest 3 min x2saw it and had to...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upSkillA: Muscle-ups (15min option 1)A: Metcon (Time)option 2 100 du 10 mu 80 du 8 mu 60 du 6 mu 40 du 4 mu 20 du 2 muMetconB: Metcon (AMRAP - Rounds and Reps)team of 2 20min amrap partner 1 CAL ROW partner 2 10...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitSkillA: Double-Unders (8min practice)B: Handstand Push-ups (10-12 min pratice )MetconC: Metcon (5 Rounds for reps)TABATA 20sec on 10sec off x8 AB air squats battle ropes HRPU hollow holds rest 2 min after each...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Metcon (Time)800m run rest 2 minB: Metcon (Time)3rds for time 15 dl 225/155 15 t2b rest 2minC: Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Back Squat (5x3)MetconB: Metcon (Time)For time 50cal row 50 pistol 50 burpee box jumpsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch Grip Deadlift (5x5)MetconB: Metcon (AMRAP - Reps)12min amrap 1-2-3-4-5 etc Power snatches 135/95 15 wallballs after each rdCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconA: Metcon (No Measure)EMOM 10min 1st min 9 hspu 2nd min 9 power clean 155/95 rest 3min EMOM 10min 1stmin 12 T2B 2ndmin 12 S2O 155/95 rets 3min EMOM 10min 1st min 15 OHS 2nd min 15 box jump oversCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (2 Rounds for time)2 rounds of the following Minute 0-4:00 15/12 cal row 40m heavy farmers walk Minute 4:00 – 8:00 12/9 cal aB 15 burpees Minute 8:00 – 12:00 200m run 100’ walking lunge Minute 12:00...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upSkillA: Toes-To-Bar (12min)MetconB: Metcon (AMRAP - Rounds and Reps)sprint rounds 18min 3 snatch 135/95 9 kbs 70/40 27 duCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Hip Thrust (4x12)A2: Pull-ups (4x6)practice C2BMetconB: Metcon (AMRAP - Rounds and Reps)20min Amrap 400m run 20 DB step overs 35/20 10 Man-makersCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Deadlift (5x4)MetconB: Metcon (Time)10-8-6-4-2 Hang squat cleans 20-16-12-8-4 DIPS/push ups 30-24-18-12-8 cal rowCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA: Bench Press (5x6)MetconB: Metcon (Time)10-20-30 push press 95/65 over head lunges 95/65 t2bCool...

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