crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Front Squat (5x6)MetconB: Metcon (AMRAP - Rounds and Reps)15min Amrap 12 cal AB 9 T2B 6 DB thrusters 50/35Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Power Snatch + OH Squat (EMOM 10min )MetconB: Metcon (4 Rounds for reps)3min Amrap 10 power snatch 95/65 20 wallballs Max burpee box jumps rest 2min X 4rdsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: One Arm DB Row (4x10)reverse gripA2: Tricep Kickbacks (4x15)MetconB: Metcon (No Measure)EMOM 15min 1st min 18/14 cal row 2nd min 12 db snatches 50/35 3rd min 4 bar muscle ups +8 pistolsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA: Shoulder Press (5x6)A2: Lunges (4x6)MetconB: Metcon (Time)100 DU 10-1 power cleans 155/105 1-10 HSPU 100DUCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Front Squat (5x4)MetconB: Metcon (AMRAP - Rounds and Reps)16min amrap 400m row 30 DU 20 step ups 50/35 10 HSPUCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Pistols (12min work)MetconB: Metcon (Time)team of 2 for time 1500m row 50 db squat snatches 50/35 30 cnj 155/105 50 db squat snatches 1500m...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Push Press (5x5)A1: Pull-ups (strict 5x6-8)MetconB: Metcon (Time)for time 20 thursters 95/65 10 c2b 16 thrusters 115/75 10 c2b 12 thrusters 135/95 10 c2b 8 thrusters 155/105 10 c2b 4 thursters...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Clean (6x2)MetconB: Metcon (AMRAP - Rounds and Reps)20min amarap 20 kbs 50/35 20 walking lunges (same weight as kb) 20 situpsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Bench Press (5x6)A2: L-Sit (5xmax hold)MetconB: Metcon (4 Rounds for reps)3min amrap 21cal AB 15 t2b 9 burpee boxjumps max deadlifts 225/155 rest 2 min x 4Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Bent Over Row (4x12)A2: DB Front Foot Elevated Split Squat (4x12)MetconB: Metcon (Time)5rds fortime 6 hang squat cleans 135/95 9 burpees over bar 12 t2bCool...

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cr0ssfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Hang Power Snatch (5x3)MetconB: Metcon (Time)for time 25 Hang power snatch 95/65 50 wallballs 100 DU 50 wallballs 25 hang power snatchCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsHandstand Work (15min )Choose a variation you would like to work on. HSPU strict or kipping Handstand hold Freestand HS hold Handstand WalkMetconB: Metcon (Time)for time #barbell 40 Deadlifts 155/95 40...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch + Hang Snatch (6x2)MetconB: Metcon (AMRAP - Rounds and Reps)15min Amrap 6 power snatch 115/75 12 pistols 24 DU Scale down pistols to air squatsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Dips (4x8)A2: Walking Lunge (4x16)MetconB: Metcon (Time)1-2-3......10 thrusters 95/65 row 250m after each round rx+ 135/95Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Deadlift (5x3)MetconB: Metcon (Time)2rds 30 burpee box jump overs 30 hang power clean 30 cal rowCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: BB Supinated Bent Over Row (4x12)A2: Side Lateral Raises (4x12)MetconB: Metcon (5 Rounds for reps)2min 15 pull-ups 15 ohs 95/65 max cal AB rest 1 min 5rdspull ups are meant top be fast. scale...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Back Squat (5x8)MetconB: Metcon (Time)27-21-15-9 db snatches 50/35 wallballs t2bCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA: Bench Press (5x5)MetconB: Metcon (No Measure)EMOM 21min 1st min 15/12 cal row 2nd min 12 hspu 3rd min 6 squat cleans @50%Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: DB Stiff Leg Deadlift (4x10)A2: Wall Walk (4x4)MetconB: Metcon (Time)team of 2 1000m row 100 hand release push ups 100 t2b 100 hang power clean 135/95 100 s20 1000m rowCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Power Clean (5x5)MetconB: Metcon (5 Rounds for time)for time 21/18cal AB 14 wallballs 7 snatches 115/75 rest 2min x 5Cool...

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