CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure):90 Couch Stretch/side then AMRAP 4:00 25′ Duck Walk 25′ Alternating High Kicks 10 Air SquatsStrengthB: Back Squat (2-2-2-2-2)85%+MetconC: Metcon (Time)50-35-20 Wallballs 20/14lbs Push...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds 10 Right Arm Hang Clean and Jerk w/ Dumbbell 10 Left Arm Hang Clean and Jerk w/ Dumbbell Run 200mStrengthB: Power Clean and Push Jerk (5x5)Touch and Go (Heavier than last...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)20-15-10 Box Jumps (Step Down) Romanian Deadlifts Spiderman Lunge (on the step, drop the elbow into instep of front foot, e.g. right step forward, right elbow goes to instep)StrengthB:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)As a team of 3 3 rounds of 20 Plate Jumps :15 Air Bike for max watts 10 Recovery pace Air Squats Next partner starts when previous partner finishes bikeMetconB: Metcon (Time)As a team of 3...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)AMRAP 5:00 Run 100m 10 1-Arm DB Push Presses, Right Arm 10 1-Arm DB Push Presses, Left Arm 10 Air SquatsStrengthB: Push Press (2-2-2-2-2)Build weight over setsMetconC: Metcon (Time)2 Rounds...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)EMOM for 6:00 6 Hang Power Snatches 12 Lateral Bar Hops (each jump = 1 rep)StrengthB: Power Snatch (5-5-5-5-5)Touch and Go 5×5MetconC: Metcon (3 Rounds for reps)AMRAP 4:00 x 3 50 Wallballs...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)1:00 Banded Dragon Stretch 1:00 Banded Lizard Stretch (https://www.youtube.com/watch?v=I3Jd3on4Bak) then 3 Rounds of 21 DUs or 3 sets of 10 Singles + 1 DU Attempt 7 Squat Clean Thrusters w/...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Bike or Row 30/20 Cal then 10 Muscle Cleans 10 High Hang Squat Cleans 10 Low Hang Squat Cleans then 10-15 Squat Cleans building in weightStrengthB: Squat CleanEvery :30 for 6 Minutes 1 Rep at...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds 200m Row Rest 1:1 with a partner Round 1: Slow, review technique Round 2: Practice technique Round 3: Primer, Go FastStrengthB: Deadlift (4-4-4-4)Zero Bounce Deadlift @ 75-85% of...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Steady Rounds: 10 Goblet Squats w/ :02 pause in bottom 15 Push UpsStrengthB: Front Squat (3-3-3-3-3)5×3 @80%MetconC: Metcon (Time)3 Rounds each with a partner:, switch after completing...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 rounds 8 Kneeling Single Arm Dumbbell Press (Each Side) 8 Empty Bar Romanian Deadlift 8 Empty Bar Hang Power Clean Run 200mMetconB: Metcon (3 Rounds for reps)AMRAP 5: Buy-In: 600 Meter Run...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)With a Partner 3 x :30 HS Holds (each) 3 x Run 100m (one partner holds a plank while one runs)StrengthB: Split Jerk (1-1-1-1-1-1-1)Build weight over setsMetconC: Metcon (AMRAP - Rounds and...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Bike 1000/800m then Stretch/Mobility then Not For Time 10 Snatch Deadlifts 10 Overhead Squats 10 High Hang Squat Snatches 10 Low Hang Squat Snatches All done with an empty barStrengthB: Squat...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2:00 Squat Hold then 20m Walking Lunge 9 Burpees 20m Walking Lunge 7 Burpees 20m Walking Lunge 5 BurpeesStrengthB: Back Squat (2-2-2-2-2)5×2 @85%+MetconC: Metcon (Time)10 Rounds Run 100m...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds 10 Deadlifts 10 Hang Power Cleans 10 Jerks Increase weight across each round, does not have to unbroken.StrengthB: Power Clean and Push Jerk (5-5-5-5-5)Touch and Go 5×5 Compare to...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Run 200m 20 Leg Swings each leg (front-to-back) Run 200m 10 Inch WormsStrengthB: Deadlift (3-3-3-3-3)Zero Bounce Deadlift 5×3 @ 75-85% of 1RMMetconC: Metcon (4 Rounds for time)4 Rounds...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)4 Heavy Wall Balls 2 Knees to Elbow 8 Heavy Wall Balls 4 Knees to Elbow 12 Heavy Wall Balls 6 Knees to ElbowMetconB: Metcon (Time)For time: 4 thrusters 1 15-ft. rope ascent 8 thrusters 2...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Run 200m 2x Gym Length Bear Crawl 20 Squats 25′ Handstand Walk or 5 Handstand Walk Attempts or Gym Length Bear CrawlMetconB: Metcon (3 Rounds for reps)With a partner, one on each movement....

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds Bike 15/10 Calories :30 Handstand Hold |StrengthB: Push Press (2-2-2-2-2)Build weight over sets Compare to 4/13/2018MetconC: Metcon (Time)3 Rounds 10 Power Cleans 135/95lbs 10 Burpee...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Warmup In Partners 30 Burpees, split any way then "Double Isabel" as a team at 45/35, bar passes below the kneeStrengthB: Power Snatch (5-5-5-5-5)Touch and go (Heavier than last time) Compare...

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