crossfit

CrossFit LaSalle - CrossFitWarm-upA: Metcon (AMRAP - Rounds and Reps)AMRAP 10min 15 Wallballs 20/14 30 DUrest 4minB: Metcon (AMRAP - Rounds and Reps)AMRAP 10min 10 T2B 20 cal RowC: Metcon (AMRAP - Rounds and Reps)AMRAP 10min 5 Burpee Box Jumps 10 Db Snatches 70/50Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Front Squat (5x3)MetconB: Metcon (Time)3 rds 30 cal AB 50 air Squats 100 DUCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: Pull-ups (4xmax)A2: Dips (4xmax)MetconB: Metcon (Time)Team of 2 150 wallballs 150 deadlifts 225/155 EMOM 5 T2BCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Front Squat (5x5)MetconB: Metcon (Time)5 rds for time 30 cal row 20 push ups 10 OHS 95/65rx + 135/95Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upGymnasticsA: Handstand Push-ups (15min work)MetconB: Metcon (Time)Team Of 2 400m run 100 DB Snatches 50/35 *partner hold HS 400m run 100 T2B *partner hangs from bar 400 m run 100 cal row *partner holds PlankCool...

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CrossFit 01/12/2017

CrossFit LaSalle - CrossFitWarm-upA: Warm-up (No Measure)Run, Row, Ride 5 minutes + 2 rds 10 Broad Jumps 20 Monster Walk 30sec Arch Hold 10 SL RDL/legWeightliftingB: Power Clean + Push Press + Push Jerk (2+1+1)MetconC: Metcon (Time)750m Row 25 Clean & Jerks (155/105)...

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CrossFit 01/03/2017

CrossFit LaSalle - CrossFitWarm-upA: Warm-up (No Measure)Run, row, ride 3-5 minutes + 2 rds 10 scap pulls 10 knee raises 10 lunges/legStrength TrainingEMOM x 15B1: Pull-ups (6,6,6,6,6)B2: DB Reverse Lunge (20,20,20,20,20)B3: Tuck Crunch (20,20,20,20,20)MetconC: Metcon...

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CrossFit 11/22/2016

CrossFit LaSalle - CrossFitWarm-upA: Warm-up (No Measure)banded face pulls, push up + scap protraction, SL kb RDLWeightliftingB: Romanian Deadlift (15,15,15)C1: Seated DB Press (15,15,15)C2: Glute-Ham Raises (15.15.15)MetconD: Metcon (AMRAP - Rounds and Reps)18 min...

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crossfit

CrossFitWarm-upWeightliftingA: Front Squat (5x8 3sec pause at bottom)MetconA: Metcon (Time)10-1 Kbs 70/50 goblet squat 70/50 HRPUCool Down

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