CrossFit

CrossFit LaSalle - CrossFitWarm-upA: Warm-up (No Measure)With a partner AMRAP 3 Minutes, alternating full rounds 5 Burpees 1 single-pull rope climb/pull from ground to standingMetconB: Metcon (AMRAP - Rounds and Reps)AMRAP 20 1 Rope Climb 15 Wall Balls 1 Sled Push...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)4 Rounds 10 Lateral Goblet Squats 5 Strict Pull UpsStrengthB: Split Jerk (2-2-2-2-2-2)The 4th & 5th sets should be heavy. Lower the weight to moderate for the final set.MetconC: Metcon (AMRAP...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Steady Rounds 15/10 Calorie Row 20 Alternating Jumping Lunges 10 Double Dumbbell Power CleanStrengthB: Squat Snatch (EMOM 10 Minutes )1 Squat Snatch 80%MetconC: Metcon (Time)10 Rounds...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)20 Band Pull Aparts 20 Goblet Squats 20 Steps Hip Circle Side Shuffle, each way 20′ HS Walk or 3 HS Walk Attempts or 2 Wall WalksStrengthB: Front Squat (3-3-3-3-3)(Start around...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 Steady Rounds Row 300/250m 5-15 Push Ups then Frog Pose 2:00StrengthB: Squat Clean (3-3-3-3-3)Drop and Reset each rep (Start around 80%) SLIGHTLY HEAVIER THAN LAST TIMEMetconC: Metcon...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds Row 300m 15 Russian KB Swings 1 Wall Walk or 1-3 Handstand Walk Attempts or 20′ Handstand WalkStrengthB: Push Sled (Every 3 minutes for 12:00)1 Heavy Sled Push (there and back) 3/2...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)AMRAP 4 Minutes 5 Burpees 10 KB Swings 53/35lbsStrengthB: Squat Clean and Jerk (EMOM 10 minutes)1 Squat Clean and Jerk 80%MetconC: Metcon (AMRAP - Rounds and Reps)AMRAP 15:00 50 Double...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)80 Band Pull Aparts then 3 Steady rounds 10 Box Jumps 10 Light Romanian Deadlifts 3-10 Strict Pull Ups (single set)StrengthB: Push Jerk (3-3-3-3-3)Sets 3 & 4 should be heavy. Lower the weight...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)20 Banded Good Mornings then 5 Steady Rounds 7 Double KB Front Squat 7 Kipping Ring Dips (scale banded bar dips or leg-assisted box dips) Run 100mStrengthB: Back Squat (3-3-3-3-3)(Start...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 Steady Rounds 10 Push Press 65/45lbs 12 Perfect Pull Ups 14 Box Step Ups then Foam Roll LatsStrengthB: Squat Snatch (2-2-2-2-2-2)Drop and Reset each rep (Start around 85%)MetconC:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds 20 Penguin Jumps 10 Russian Kettlebell Swings Row 150mMetconB: Havana (AMRAP - Rounds and Reps)Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds Row 250m 20 Mountain Climbers 5 Hollow Swings + 5 Kipping Pull UpsMetconB: Metcon (Time)Partner Double Helen 3 rounds for time of: Row 1000m meters 42 kettlebell swings 24 pull-ups...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Puppy Dog Pose 2:00 1:00 First Rib Barbell Stretch/side then 2 Steady Rounds 12 High Hang Squat Snatch (empty bar) 24/18 Calorie RowStrengthB: Squat Snatch (EMOM 10 minutes)1 Squat Snatch @...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 Steady Rounds 10 Perfect Kipping HSPU (limit to two sets) – scaled Kick Up + :20 Hold 12 Lateral Goblet Squats 14/10 Calorie RowStrengthB: Split Jerk (2-2-2-2-2-2)Sets 4 & 5 are the heavy...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 Steady Rounds 12 Double Dumbbell Thrusters 5-15 Push Ups Push Ups then 2:00 Squat Position Hold against the wall (lying on back)StrengthB: Front Squat (4-4-4-4)MetconC: Metcon (Time)5...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Steady Rounds 6 Strict Ring Dips 9 Russian KB Swings 12 Box Step Ups then Foam roll upper backStrengthB: Squat Snatch (3-3-3-3-3)Drop and Reset each rep (Start around 80%)MetconC:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 rounds 5 Strict Pull Ups/Ring Rows 10 Romanian Deadlifts 15 Wall BallsStrengthB: Deadlift (5-5-5)Heavy but perfect!MetconC: Metcon (Time)Row 750m 20 Push Ups 40 Sit Ups 20 Push Ups 100m...

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