crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: BB Supinated Bent Over Row (4x10)A2: Ring Rows (4x10)3 secs downMetconB: Metcon (AMRAP - Reps)TEAM OF 2 24 min AMRAP Partner 1 does 1 RD of MARY 5 hspu 10 pistols 15 pull ups Partner 2 AB CALSCool...

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CrossFit LaSalle - CrossFitWarm-upSkillA: Rope Climb (5x2)MetconB: Metcon (Time)4rds 30/24 cal row 30 med ball cleans 20/14 30 KBS 50/35Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Power Snatch + Overhead Squat (5x3)MetconB: Metcon (Time)5 RDS for time 500m row 50 DU 5 snatches 135/95Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: Bench Press (5x6)A2: Walking Lunge (5x12/leg)MetconB: Metcon (AMRAP - Rounds and Reps)20min 40m sled push 20 DB Snatches 10 pull upsCool...

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Crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA: Clean (5x5)A2: Dips (5x10)MetconB: Metcon (Time)8rds for time 2 muscle ups 4 cleans 185/125 6 burpee over bar 8 cal ABCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: One Arm DB Row (5x6-8)A2: Push Press (5x6)MetconB: Metcon (Time)27-21-15-9 Boxjump DB thrusters 50/35 KBS 50/35Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upGymnasticsA: Metcon (No Measure)EMOM 12 min 1st min 6-8 HSPU 2nd min 20-30 DUMetconB: Metcon (Time)Team Of 2 3rds for time 1000m row 60 wallballs 30 Sqaut cleans 135/95Cool...

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CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: Barbell Split Squat (5x16)A2: Dips (5x8)MetconB: Metcon (No Measure)EMOM 21min 1st min 15/12 cal row 2nd min 1rd cindy 3rd min 15 box jumps 4th min 15/12 t2bCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Back Squat (5x7)MetconB: Metcon (AMRAP - Rounds and Reps)20min Amrap 40m farmer carry 50/35 20 burpees 10 KB thrusters (same weight as Farmers )RX+ 70/50Cool...

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CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Deadlift (5x3)MetconB: Metcon (Time)3rds For time 30 wallballs 30 KB DL High pulls 70/50 30 tuck crunchesCool...

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Crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Snatch pull + Power Snatch + Snatch (EMOM 10)MetconB: Metcon (Time)4rds for time 18cal AB 15 pull ups 12 snatches 95/65Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: DB Bench Press (5x10)A2: Pull-ups (5x10)MetconB: Metcon (Time)5 RDS 15 cal row 15 T2B 15 burpee box jump oversCool...

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Crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: Shoulder Press (5x5)A2: DB Stiff Leg Deadlift (5x10)MetconB: Metcon (No Measure)EMOM 21min 1stmin 40m sled push 2nd min 30 DU 3rd 20 Shoulder tapsCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: Dips (5x10)A2: Tricep Kickbacks (5x15)MetconB: Metcon (AMRAP - Rounds and Reps)Team of 2 20min Amrap 15 Deadlifts 155/105 10 burpee over bar 5 OHS Same bar as DLCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: Rear Foot Elevated Split Squat (5x10)MetconB: Metcon (AMRAP - Rounds and Reps)20min Amrap 40 situps 40m sled push 400m runCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Push Press (5x10)MetconB: Metcon (Time)21-15-9 DB Snatches 50/35 T2b Directly into 21-15-9 DB walking lunges (same DB as Snatches ) HSPU directly into 21-15-9 Goblet Squats (same DB ) BoxjumpsCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA1: Bench Press (5x12)A2: One Arm DB Row (5x12)MetconB: Metcon (AMRAP - Rounds and Reps)14 min Amrap 7 clusters 115/75 21 cal rowCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upGymnastics StrengthA1: Kipping Pull-Up (5x10)A2: Handstand Push-ups (5x10)MetconB: Metcon (4 Rounds for reps)1min Max cal AB 1 min rest 1min Max Wallballs 1min rest 1 min Max DU rest 1 min x 4Cool...

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Crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Front Squat (5-5-3-3-1-1)MetconB: Metcon (Time)For time 12 SHSPU 15 back squats 225/155 20 Burpees 9s hspu 18 Front Squat 185/125 20 burpees 6 SHspu 21 OHS 135/95 20 burpeesCool...

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Crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Power Clean (5x3)MetconB: Metcon (AMRAP - Reps)20min Amrap 60cal row 50 wallballs 40 KBS 70/50 30 T2B 20 burpee Box jumps 10 Clean n jerks 185/125Cool...

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