crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA: Bench Press (5x8)B: Power Clean (5x3)MetconC: Metcon (AMRAP - Reps)8min Amrap ascending ladder 3-6-9-etc pull ups Power clean 135/95Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Metcon (Time)team of 2 10rds total (5rds each) sprint round 5 SHSPU 10 dips 15 push ups 30 DUB: Metcon (Time)team of 2 10rds total (5rds each) sprint round 15 wallballs 10 t2b 5 burpee boxjumpsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Push Press (5x4)A2: One Arm DB Row (5x8/arm)MetconB: Metcon (AMRAP - Reps)14min am rap ascending ladder 2-4-6-8etc.. Cal AB KBS 50/35 oh lunges 50/35Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Back Squat (5x5)MetconB: Metcon (Time)30 burpee Muscle up EMOM 35 DU scale down to burpee pull upsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA1: Good Mornings (4x10)A2: Dips (4x10)MetconB: Metcon (Time)50-40-30-20-10 air squats *after each round 20 Db snatches 70/50Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Clean (EMOM)increasing weight min 1-2-3 3reps 4th min rest min 5-6-7 2 reps 8th min rest min 9-10-11 1 repMetconB: Metcon (Time)7rds for time 7 box jumps 30/24 7 db clusters 50/35Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Inverted Row with Barbell (4x12)A2: DB Bench Press (4x6)MetconB: Metcon (Time)5rds 25cal row 20 burpees 15 t2bCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch (5x4)MetconB: Metcon (Time)for time 3rds 5 hspu 5 squat snatches 135/95 2rds 10 hspu 10 snatches 115/75 1 rd 15 hspu 15 snatches 95/65 *from atlas online qualifierCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Muscle-ups (take 12min to work on MU)MetconB: Metcon (Time)Team of 2 For time 1200m row 90 GHD situps/ 120 situps 60 HSPU 30 MU 60 HSPU 90 GHD/120 situps 1200m rowCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Hip Thrust (4x12)A2: DB Stiff Leg Deadlift (4x12)MetconB: Metcon (Time)25-20-15-10 Cal row Sumo DL High Pull 95/65 BoxjumpsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Hang Power Clean (5x3)MetconB: Metcon (Time)4rds 30 wallballs 20 HPC 115/75 10 bar facing burpeesCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Front Squat (5x3)MetconB: Metcon (Time)20-18-16-14-12-10 C2B HSPU PistolsCool...

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crossdfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch Pull (5x5)MetconB: Metcon (AMRAP - Rounds and Reps)20min Amrap 500m row 20 DB snatches 70/50 20 Cal ABCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitEMOMA: Metcon (No Measure)EMOM 15 min 1st min 10 Bench press 2nd min 40m sled push 2/1 3rd min 40 sec hollow rocksMetconB: Metcon (Time)5rds for time 60 DU 20 T2B 20 push upsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Rear Foot Elevated Split Squat (4x10/leg)A2: Banded seated row (4x15)MetconB: Metcon (Time)5rds 10 power clean 115/75 15 S2O 115/75 20 Front rack lunges 115/75Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Kipping Pull-Up (take 10-12min to pratice )MetconCool DownB: Metcon (AMRAP - Rounds and Reps)Team of 3 Amrap 25min 40 C2B 50 burpee over bar 60 thrusters rd 1 95/65 rd2 115/75 rd3 135/95 rd4 155/105...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Power Snatch (5x3)MetconB: Metcon (Time)6rds for time 18cal row 15 HR push ups 12 Power Snatch 95/65Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Hang Clean (EMOM 10min 2reps )building every 2minMetconB: Metcon (AMRAP - Reps)3rds for Max reps 1min Burpees 1min Wallballs 1min Deadlifts 115/75 1min Med ball situps 1min HPC 115/75Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA1: BB Supinated Bent Over Row (4x15)A2: Tricep Ext (4x15)MetconB: Metcon (AMRAP - Rounds and Reps)12min Amrap 12 BJ 12 HSPU 12 T2BCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Back Squat (5x4)MetconB: Metcon (Time)5rds for time 6 muscle ups 50 DU 40 Air SquatsCool...

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