crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Hang Power Clean (5x3)MetconB: Metcon (Time)4rds 30 wallballs 20 HPC 115/75 10 bar facing burpeesCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Front Squat (5x3)MetconB: Metcon (Time)20-18-16-14-12-10 C2B HSPU PistolsCool...

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crossdfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch Pull (5x5)MetconB: Metcon (AMRAP - Rounds and Reps)20min Amrap 500m row 20 DB snatches 70/50 20 Cal ABCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitEMOMA: Metcon (No Measure)EMOM 15 min 1st min 10 Bench press 2nd min 40m sled push 2/1 3rd min 40 sec hollow rocksMetconB: Metcon (Time)5rds for time 60 DU 20 T2B 20 push upsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Rear Foot Elevated Split Squat (4x10/leg)A2: Banded seated row (4x15)MetconB: Metcon (Time)5rds 10 power clean 115/75 15 S2O 115/75 20 Front rack lunges 115/75Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Kipping Pull-Up (take 10-12min to pratice )MetconCool DownB: Metcon (AMRAP - Rounds and Reps)Team of 3 Amrap 25min 40 C2B 50 burpee over bar 60 thrusters rd 1 95/65 rd2 115/75 rd3 135/95 rd4 155/105...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Power Snatch (5x3)MetconB: Metcon (Time)6rds for time 18cal row 15 HR push ups 12 Power Snatch 95/65Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Hang Clean (EMOM 10min 2reps )building every 2minMetconB: Metcon (AMRAP - Reps)3rds for Max reps 1min Burpees 1min Wallballs 1min Deadlifts 115/75 1min Med ball situps 1min HPC 115/75Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA1: BB Supinated Bent Over Row (4x15)A2: Tricep Ext (4x15)MetconB: Metcon (AMRAP - Rounds and Reps)12min Amrap 12 BJ 12 HSPU 12 T2BCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Back Squat (5x4)MetconB: Metcon (Time)5rds for time 6 muscle ups 50 DU 40 Air SquatsCool...

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crossfdit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA: DB Bench Press (4x12)A2: Tuck Crunch (4x24)MetconB: Metcon (Time)5rds for time 15kbs 70/50 15 burpeesCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Shoulder Press (4x6)A2: One Arm DB Row (4x12)MetconB: Metcon (4 Rounds for time)30 db thrusters 35/20 15cal AB 30 db snatches 35/20 15cal AB rest 60sec x4rdslight and fast!Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upEMOMA: Metcon (No Measure)EMOM 10 min 1stmin 15 GHD situps 0r 20 situps 2nd min 10 hspuMetconB: Metcon (AMRAP - Rounds and Reps)team of 2 20min Amrap 30 Hang Squat clean 115/75 30 BJO 30 T2B 30 Cal rowCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA: Bench Press (5x6)MetconB: Metcon (Time)10rds for time 10cal AB 30 DU 1 Rope climbCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Metcon (3 Rounds for reps)Amrap 5min 600m run 1rd of 4 MU 8 pistols 12 box jumps 24/20 max thrusters @135/95 rest 3-4min am rap 5min 400m run 2rds of 4MU 8 pistols 12 box jumps max thrusters @155/105 rest 3-4min...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Front Squat (5x5)MetconB: Metcon (No Measure)every 3 min for 18min 9 cal row 9 OHS 115/75 9 C2B 9 bar facing burpeesCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Clean and Jerk (5x3)MetconB: Metcon (Time)200 wallballs *every time you break 1rd of D.T (12 deadlifts,9 hang power clean, 6 S2O) beginner 100 wallballs intermediate 150 wallballs rx...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Dips (4x6-8)A2: Chin Up (4x6-8)A3: Hollow Hold (4xmax)MetconB: Metcon (Time)5rds for time 10 T2B 15 burpee to plate 45/25 20 OH lunges 45/25lbs plateCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWeightliftingA: 3 Positions Snatch (EMOM 10 min )floor/hang/high hangMetconB: Metcon (Time)for time 50 DU 10 Snatches 135/95 50 DU 8 Snatches 155/105 50 DU 6 Snatches 185/115 50 DU 4 Snatches 205/125 50 DU 2 Snatch...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Metcon (3 Rounds for reps)team of 2 sprint rounds 8min am rap 8 deadlifts 225/155 8 c2b rest 4 min 8 min am rap 8 burpee boxjumps 8 dips rest 4 min 8min amrap 8 clean n jerk 8 t2bCool...

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