crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch (5x3)MetconB: Metcon (Time)10-1 C2B DB snatches (x2) 50/35 situps (x3)Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Close Grip Bench Press (4x10)A2: DB Hammer Curls (4x15)MetconB: Metcon (No Measure)every 3 min for 18min 20/15cal row 10 thrusters 115/75 10 burpees over barCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Back Squat (6x3)MetconB: Metcon (Time)20 db front rack lunges 50s/35s 15 t2b 10 db power cleans 5rds for timeCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Push Press (5x5)MetconB: Metcon (AMRAP - Rounds and Reps)15min amarap 12 DL 225/155 6 hspu 3 muCool...

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hop hop hop

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: BB Front Rack Step Up (4x10)A2: Handstand Hold (4x30sec)MetconB: Metcon (Time)For time 50-40-30-20-10 Boxjumps DU (x2)Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Bar Muscle-ups (15min practice )if you have bar muscle hit EMOM 15min 2-4 repsMetconB: Metcon (AMRAP - Reps)Team of 2 20min Amrap one person works at a time 100 DU/Each 80 wallballs 60 t2b 40...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Power Clean + Hang Squat Clean (EMOM 12 min icreasing weight each rep if you can)P.C + HSC= 1 repMetconB: Metcon (Time)For time 1000m row 15 DB DL 50/35 15 DB HPC 15 DB S2O 750m 12 12 12 500m 9 9...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch Balance (5x5)MetconB: Metcon (Time)10 rds 10 db snatches 50/35 10 push ups 10 pistolsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Bench Press (5x6)MetconB: Metcon (5 Rounds for reps)3min Amrap 10 Front squats 155/105 10 burpee boxjumps max cal AB rest 2 min x 5Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Handstand Push-ups (10min go over technique )Weight TrainingB1: Hip Thrust (4x10)2sec pause on top of each repB2: Weighted Step-ups (4x10)MetconC: Metcon (AMRAP - Reps)Ascxending ladder 3-6-9 etc........

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Deadlift (5x3)MetconB: Metcon (5 Rounds for reps)TABATA 20sec on 10 sec off x8 wallballs rest 1min t2b rest 1min kbs 50/35 rest 1min thrusters 95/65 rest 1min tuck crunchesCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWarm-upMetconA: Metcon (5 Rounds for reps)2min amarp 10 back squats @ bodyweight max cal AB rest 90sec X5rdsB: Metcon (AMRAP - Rounds and Reps)15min Amrap 15 HPC 135/95 30cal row 15 pull ups 60 DUCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Kipping Pull-Up (15min of work )MetconB: Metcon (AMRAP - Rounds and Reps)Team of 2 21 min Amrap Sprint round 6 CNJ @135/95 8 burpees 10 T2BCool...

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crosssfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Hang Power Snatch (5x3)MetconB: Metcon (Time)Buy in 1000m 10-1 deadlift 225/155 wallballs (x2) cash out 1000mCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Rear Foot Elevated Split Squat (4x8)A2: Tricep Ext (4x16)MetconB: Metcon (Time)21-15-9 Cal AB Front squats 185/125 burpee Box jumpsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Power Clean and Push Jerk (5x3 )you can split jerkMetconB: Metcon (AMRAP - Reps)12min Amrap 8 KB Snatches 50/35 6 pull ups 4 hspu RX+ C2B strict hspuCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Bench Press (5x8)A2: Hollow Rock (5x16)MetconB: Metcon (Time)60-50-40-30-20 DU 30-25-20-15-10 T2B For time RX+ 5 muscle up after each roundCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Front Squat (5x6)MetconB: Metcon (No Measure)EMOM 15min 1st min 15 air squats 10 push ups 5 pull ups 2nd min 12 cal AB 3rd min 9 deadlifts 6 hang power clean 3 S2O 155/105Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Pistols (12 min to practice )MetconB: Metcon (AMRAP - Rounds and Reps)team of 2 20min 5 power snatch 95/65 10 t2b 15 wallballs RX+135/95Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Clean (6x2)MetconB: Metcon (4 Rounds for reps)Amarp 3min 21/18cal AB 21 box jump overs max power clean 95/65 rest 2min Amrap 3min 18/15cal Ab 18 box jump overs max power cleans 115/75 rest 2min...

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