CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upB: Warm-up (No Measure)20 Banded Good Mornings 100 Plate Jumps 20 Dumbbell Strict Press w/ light DBsStrengthB: Power Clean and Push Jerk (5x5) 75%+ Complete Reps in Singles Rest 2 Mins between setsMetconC:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2:00 of Couch Stretch Each Side -then- 3 Rounds 5 Tempo Goblet Squats (3 seconds down, 3 seconds hold at bottom, fast up, no rest at the top) 5 Seated Box JumpsStrengthB: Box Squat...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)EMOM x 12 Minutes: 1st – 3-4/leg Box Jump with Single Leg Landing (Start off low and build only if you are confident – two foot takeoff land with one) 2nd – 6-8 Barbell Good Mornings (light...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)AMRAP 4 With a partner 5 Partner High Five Push Ups 10m Buddy Carry, each 5 Partner High Five Burpees 10m Partner Sandbag Walking Lunge, 50/30MetconB: Metcon (Time)With a partner, split reps...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Beginner: 35 Bar Facing Burpees Intermediate/Advanced: 50 Bar Facing BurpeesStrengthB: Bench Press (5x3)90%+ 2RMMetconC: Metcon (Time)4 Rounds 25 Wall Balls 20/14lbs Bike 12/9...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upB: Warm-up (No Measure)Beginner: AMRAP 3 minutes double unders Intermediate: 100 Double Unders for time (3:00 cap) Advanced: One max set unbroken double unders (if over 100) then 2 rounds 10 PVC Pass Throughs 10...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds 10 Alternating High Kicks 10 Empty Bar Thrusters 5 Banded Side Steps, each wayStrengthB: Sumo Deadlift (5x4)As Heavy As Possible No Bounce – SilentMetconC: Metcon (Time)For Time 200′...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds 10 Wall Balls 10 Split Jerks, empty barStrengthB: Squat Clean & Split Jerk (3 reps EMOM x 12 minutes)70%+ 1RMMetconC: Metcon (Time)For Time Run 1 Mile 30 Push Presses 115/75lbs...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds :30 Wall Sit Row 12/8 Calories 7 Strict Ring RowsStrengthB: Box Squat (10x2)10×2 @ 55-65% Speed Work Rest :30-:60MetconC: Metcon (Time)21-15-9 Deadlift 185/125lbs Pistols Calorie...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 rounds 10 Banded Good Mornings in a wide stance Run 200m 10 Tall Box JumpsStrengthB: Sumo Deadlift (10x3)10×3 @ 65% of 3RM Speed Work No Bounce – SilentMetconC: Metcon (AMRAP - Rounds...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds each, alternate full rounds with a partner 12 Lateral Squats 3 Dumbbell Man Makers (Push Up+ Dumbbell Row, L + Dumbbell Row, R + Burpee + Squat Clean Thruster)MetconB: Metcon...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds :30 Handstand Hold Run 200m 5 Strict Pull UpsStrengthB: Strict Shoulder Press (10x2)As Heavy As PossibleMetconC: Metcon (Time)10 Rounds 3 Power Cleans 205/145lbs 30 Double UndersThis...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Run 200m 10 PVC Overhead Squats Run 200m 10 Empty Bar Overhead Squats Run 200mStrengthB: 1 Squat Snatch + 2 Hang Squat Snatch (EMOM for 14 Minutes)As Heavy As Possible Weight can move up and...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds Run 100m 5 Jumping Squats 5 Tempo Push Ups: 3-second descent, no floor touch at the bottom, fast upMetconB: Coffey (Time)For time: Run 800 meters 50 Back Squats, 135# 50 Bench press,...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Row/Bike for 4:00 -then- 2 Rounds 5 Muscle Cleans 5 Strict Press 5 Hang Power Cleans 5 Push JerksStrengthB: Power Clean and Push Jerk (5-5-5-5-5)@75%+ Complete Reps in Singles Rest 2 Mins...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds alternating with a partner 10 Box Step Ups w/ 35/20lb DumbbellsStrengthB: Box Squat (3-3-3-3-3-3)@ 80%+MetconC: Metcon (Time)3 Rounds 15 SDLHP 75/55lbs 3 Rope Climbs Run...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds of: 6 Dumbbell Push Ups (Scale to regular Push Ups) 4 Dumbbell Power Cleans 20′ Dumbbell Front Rack Walking LungeStrengthB: Glute-Ham Raises (8x5)Tempo of 2:1 Take twice as long on...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds each, as a team of 3 5 Burpees to Plate 15 Plate Jumps 5/3 Calorie Row *Next partner starts when partner starts rowingMetconB: Metcon (AMRAP - Rounds and Reps)With a partner AMRAP 18...

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