crossfit

CrossFit LaSalle, LaSalle PT - CrossFitWarm-upSkillA: Double-Unders (10min work )if u have 100 DU unbroken practice triple undersMetconB: Metcon (Time)team of 2 1000m row 100 Boxjumps 800m farmer carry 50/35 80 DB snatches 50/35 600m sled push 60 burpeesCool...

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crossfit

CrossFit LaSalle, LaSalle PT - CrossFitWarm-upWeightliftingA: Power Clean (5x4)MetconB: Metcon (Time)For time 500m row 5rds of 9 Deadlifts 155/105 6 Hang power cleans 3 S2O 400m 4rds ......etc... 100m 1 rdCool...

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crossfit

CrossFit LaSalle, LaSalle PT - CrossFitWarm-upWeightliftingA: Back Squat (5x7)MetconB: Metcon (No Measure)EMOM 15min 1st min 20 KBS 50/35 2nd min 20 situps 3rd min 20 lunges lunges same weight as KBSCool...

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crossfit

CrossFit LaSalle, LaSalle PT - CrossFitWarm-upWeight TrainingA: Close Grip Bench Press (5x8)A2: Tricep Kickbacks (5x16)MetconB: Metcon (AMRAP - Rounds and Reps)15min Amrap 10 DB thrusters 50/35 10 burpee boxjumps 10 pull ups 40 DUCool...

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crossfit

CrossFit LaSalle, LaSalle PT - CrossFitWarm-upWeightliftingA: Hang Snatch (5x4)MetconB: Metcon (AMRAP - Reps)12min Amrap 3 OHS 135/95 6 hspu 9 T2BCool...

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crossfit

CrossFit LaSalle, LaSalle PT - CrossFitWarm-upWeight TrainingA1: Good Mornings (4x10)A2: Knee Raises (4x10)nice and slowMetconB: Metcon (AMRAP - Rounds and Reps)20min Amrap 20cal row 20 wallballs 20 push upsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Shoulder Press (5x8)A2: Weighted Step-ups (5x16)MetconB: Metcon (Time)15min Amrap 10 cal AB 8 burpee over bar 6 squat cleans 135/95Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upGymnasticsA1: Strict Pull-Ups (4xmax )A2: Dips (4xmax )MetconB: Metcon (Time)TEAM OF 2 3rds 30 cal row 30 boxjumps 30 wallballs switching every 15repsCool...

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crossfit

CrossFit LaSalle, LaSalle PT - CrossFitWarm-upWeightlifting + Gymnastics EMOMA: Metcon (No Measure)EMOM 12min 1st min 3 cleans @75% 2nd min 6 HSPUMetconB: Metcon (Time)21-15-9 Deadlift 225/155 DB push press 50/35 DU...

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crosfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: Bent Over Row (4x12)A2: DB Bench Press (4x12)MetconB: Metcon (Time)Fortime 25 burpees 50 Kbs 50/35 100 air squats 150 Du 100 air squats 50 KBS 25burpeesCool...

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crossfit

CrossFit LaSalle, LaSalle PT - CrossFitWarm-upWeight TrainingA1: Front Rack Lunge (5x20)A2: V-Up (5x20)MetconB: Metcon (AMRAP - Rounds and Reps)15min Amrap 12 t2b 9 cal AB 6 Front squats 135/95Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Power Clean (5x3)MetconB: Metcon (3 Rounds for reps)5min Amrap 500m row 15 power clean 135/105 max wallballs rest 2min 5min amrap 500m row 12 power clean 155/105 max wallballs rest 2min 5min Amrap 500m row 9powerclean...

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crossfit

CrossFit LaSalle, LaSalle PT - CrossFitWarm-upWeightliftingA: Push Press (5x4)A2: Back Extensions (5x15)MetconB: Metcon (AMRAP - Rounds and Reps)14min Amrap 14 db snatches 50/35 14 push ups 14 t2bCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Back Squat (5x3)MetconB: Metcon (Time)EL DIABLO 6rds for time 6cal AB 6 thrusters 115/75 6 burpee over barCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upGymnasticsA: Toes-To-Bar (15min work )MetconB: Metcon (Time)team of 2 sprint rounds 5rds each 15 KBS 12 Front squat 115/75 9 HSPUCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upA: Deadlift (5x3)B: Push Press (5x6)MetconC: Metcon (No Measure)EMOM 12min 1stmin 6 burpee pullups 2nd min 12 DB snatches 50/35 RX+ Muscle upsCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: Overhead Squat (4x10)not heavy practice movementA2: Kipping Pull-Up (4x10)MetconB: Metcon (No Measure)Every 4 min 20 wallballs 20/15 cal row 20 boxjump overCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Clean and Jerk (5x3)work on techniqueMetconB: Metcon (3 Rounds for reps)Amrap 5 min 5rds of Chief 3power clean 135/95 6 push ups 9 Air Squats MAX CAL AB rest 2 min Amrap 5 min 4rds of Chief MAX CAL AB rest 2min AMRAP...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Back Squat (5x5)MetconB: Metcon (No Measure)EMOM 20min 1st 40m sled push 2/1 2nd 40m farmer carry 70/50 3rd 40m walking lunges (BW) 4th 40sec hollow holdCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA1: Bench Press (5x10)A2: DB Curl (5x10)MetconB: Metcon (Time)ANNIE WITH A TWIST 50-40-30-20-10 DU SITUP *after each rd 10 burpeeCool...

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