crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Power Clean (5x3)MetconB: Metcon (No Measure)EMOM 15min 1st min 15 ghd situps/ 20 situps 2nd min 12 burpee to bar 3rd min 9 TNG power cleans 155/105Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Metcon (AMRAP - Rounds and Reps)5min Amrap 12 KBS 50/35 6 t2bMetconB: Metcon (Time)team of 2 10 rds each 2 power clean 225/155 4 hspu (strict if possible ) 6 C2BCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Back Squat (5x5)MetconB: Metcon (AMRAP - Reps)12min Amrap 10cal AB ascending ladder air squats 4-8-12-16 etc...Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Clean (5x3)MetconB: Metcon (Time)7rds 30 du 7 t2b 7 db front squats 7 db push pressCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Bent Over Row (4x12)A2: V-Up (4x15)MetconB: Metcon (Time)5rds 20 db snatches 70/50 10 bbjCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch pull + Power Snatch + Snatch (emom 10min)MetconB: Metcon (Time)10rds 1 power snatch 2 ohs 3 cnj 40 DU 135/95Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconA: Metcon (Time)10 rds 7cal AB 10 HRPU rest 5 minB: Metcon (Time)7rds 10 thrusters 95/65 10 pull ups rest 5 minC: Metcon (Time)5rds 10 power clean 115/75 10 push press 10 Bar facing burpeesCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA: Bench Press (5x6)MetconB: Metcon (Time)10-1 dips wallballs (x2) RX+ muscle up ringCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Metcon (AMRAP - Rounds and Reps)AMRAP 5 min 50 DU 10 CNJ 95/65B: Metcon (Time)Team of 2 5rds 60 Cal AB 40 BBJ 20 PS 135/95Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Hang Power Clean (5x3)MetconB: Metcon (Time)30-20-10 HPC 135/95 Cal rowCool Down

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch Grip Deadlift (5x6)MetconB: Metcon (Time)6rds for time 18cal AB 15 DL 225/155 12 SHSPUCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA1: Close Grip Bench Press (4x12)A2: Tricep Kickbacks (4x12/arm)MetconB: Metcon (No Measure)EMOM 18min 1st min 40m sled push 2/1 2nd min 20 push ups 3rd min 10pull ups or 5 MU scale reps if neededCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Hip Thrust (4x10)A2: Handstand Hold (4x30sec)A3: Tuck Crunch (4x20)MetconB: Metcon (No Measure)EVERY 3 min for 18min 10 DB DL 10 DB lunges 10 DB HPC 10 DB PJ 50/35Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Front Squat (5x4)MetconB: Metcon (Time)for time 15-12-9 thrusters T2B 50 CAL AB 15-12-9 thrusters T2B 115/75Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Dips (4x10)A2: Good Mornings (4x10)MetconB: Metcon (Time)3rds for time 1000m row 50 SDHP 25 pull ups 75/55Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Metcon (AMRAP - Reps)AMRAP 4min 1-2-3-etc.... hSPU T2BMetconB: Metcon (Time)team of 2 80 power clean 135/95 40 synchro burpee over bar 60 thrusters 115/75 30 synchro burpee over bar 40 power snatches 95/65 20...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Bench Press (5x8)A2: Tuck Crunch (5x16)MetconB: Metcon (AMRAP - Rounds and Reps)15min AMRAP 10 DB front squats 10 push up on DB 30 DUCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Back Squat (4x9)MetconB: Metcon (No Measure)EMOM 21min 1st min 20/15 cal Row 2nd min 10 BBJ 3rd min 10 OHS 95/65Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: High-Hang Snatch (5x5)MetconB: Metcon (No Measure)EMOM 14min 1stmin NATE 2nd min CINDY Nate= 2 ring mu, 4hspu ,8 kbs cindy = 5 pull up,10 push ups, 15 air squatsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Shoulder Press (5x10)A2: DB Stiff Leg Deadlift (5x10)Metconb: Metcon (Time)5rds 20cal row 20 T2BCool...

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