crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Metcon (No Measure)3-4 rds 10 push ups 4 wallclimbs 20s hs hold not for time but don't take more than 10-12minB: Metcon (Time)21-15-9 power clean 95/65 cal row right into 15-12-9 front squat cal row...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Power Snatch (5x4)MetconB: Metcon (6 Rounds for reps)Amrap 2min 15/12 cal AB 20m sled push 2/1 max db snatches 50/35 rest 1min x6Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Front Squat (6x3)MetconB: Metcon (AMRAP - Reps)12 min am rap 2000m row remaining time am rap 25 du 10 t2bCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: DB Bench Press (5x6)A2: Hollow Rock (5xmax)MetconB: Metcon (No Measure)E2MOM 20min 10 push ups 10 box jumps 10 kbs 50/35 rx+ dips kbs 70lbsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Handstand Push-ups (12 min to work on technique )MetconB: Metcon (Time)Team of 2 30 CNJ 135/95 60 burpee boxjumps 90 cal row 60 burpee boxjumps 30 cn jCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Hang Power Snatch (5x3)MetconB: Metcon (4 Rounds for reps)1min wallballs 1min situps 1min AB 1min rest x4Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Bench Press (5x12)A2: Double-Unders (1 min max DU)MetconB: Metcon (3 Rounds for time)21/15/9 cal row burpee over rower TC 5min rest 3min repeat 2 more timeCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: BN Snatch Grip Push Press (5x5)MetconB: Metcon (5 Rounds for reps)2min Amrap 500/400m row max OHS 95/65 rest 1min x5Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightlifting + Gymnastics EMOMA: Metcon (No Measure)EMOM 12min 1stmin 5 touch n go power cleans 2nd min 10 t2bincrease weight each roumnd if you canMetconB: Metcon (Time)7rounds for time 10 deadlifts 225/155 10...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA1: Ring Rows (5x10)nice and controled 3 sec downA2: Shoulder Touches (5x20)MetconB: Metcon (AMRAP - Rounds and Reps)15min Amrap 5 C2B pull ups 10 KBS 70/50 15 cal AB RX+ bar muscle upsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWeightliftingBack Squat (5x4)MetconB: Metcon (AMRAP - Rounds and Reps)20min Amrap 20m walking lunges 50/35 20 burpees 20 DB snatches 50/35Cool...

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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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