crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Snatch (5x5)MetconB: Metcon (No Measure)E2MOM 20min 1 snatch 185/105 3 mu/ strict pull ups 5 t2bCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upMetconA: Metcon (AMRAP - Rounds and Reps)15min Amrap 20cal row 20 cal AB 20 Boxjump oversB: Metcon (AMRAP - Rounds and Reps)15min Amrap 75 DU 50 Air squats 25...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Deadlift (5x3)MetconB: Metcon (Time)20 DB snatches 50/35 20 wallballs 20 T2B 20 lunges 50/35(2 DB) rest 90sec x4score = total timeCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Clean and Jerk (5x5)technique !!MetconB: Metcon (Time)5rds for time 500m row 15 Power cleans 135/95Cool...

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Crossfit

CrossFit LaSalle - CrossFitWarm-upGymnasticsA: Metcon (No Measure)EMOM 15min 1st min 6-8 pull ups 2nd min 6-8 dips 3rd min 20 hollow rocks /20 arch rocksMetconB: Metcon (Time)18-15-12-9-6-3 Deadlifts 225/155 HSPU * after each round 50 DUCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Front Squat (5x3)MetconB: Metcon (No Measure)Every 3 min 5rds 12 cal AB 10 Thrusters 95/65 8 burpee over barCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upGymnasticsA: Handstand Push-ups (5x5)MetconB: Metcon (AMRAP - Rounds and Reps)20min Amrap Sprint rounds 8 burpee over bar 7 Clean n jerks 135/95 6 lunges (same weight as cnj)Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: Romanian Deadlift (5x10)A2: Pull-ups (5x5)strictMetconB: Metcon (Time)10rds for time 5 DL 275/185 10 wallballs 20 duCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Bench Press (5x10)MetconB: Metcon (Time)1000m row 5 rds of nate 750m row 4 rds of nate 500m row 3 rds of nate 250m row 2rds of nate Nate = 2 MU 4 HSPU 8 KBS 70/50Cool...

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Crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Back Squat (5x4)MetconB: Metcon (Time)50 cal Ab 50 Wallballs 20/14 50 T2B 50 burpees 50 box jumpsCool...

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Crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Power Snatch (5x3)MetconB: Metcon (AMRAP - Rounds and Reps)16min Amrap 8 power snatch 115/75 16 push ups 24 DUCool...

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Crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Clean (5x2)MetconB: Metcon (AMRAP - Reps)Amrap 4min 3rds 12 power cleans 95/65 9 thrusters 95/65 6 pull up max cal row rest 2min Amrap 4 min 2rds 12 power clean 135/95 9 thrusters 6 c2B Max cal row rest 2min Amrap 4min...

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crossfit

CrossFit LaSalle - CrossFitWarm-upA1: BB Supinated Bent Over Row (5x10)A2: Side Lateral Raises (5x15)MetconB: Metcon (No Measure)EMOM 18min 1st min 40m Sled push 2nd min 20 KBS 50/35 3rd min 10 burpee box jumpsCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upGymnasticsA: Pull Up/C2B/Muscle Up (15min tech work)MetconB: Metcon (Time)TEAM OF 2 100cal AB 100m Walking lunges 50/35 100 burpeesCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Split Jerk (EMOM 3 reps10min )MetconB: Metcon (No Measure)EMOM 18min 1stmin 3-5 wall climbs 2nd min 40m farmer carry 70/50 3rd min 5 cleansCool...

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crosssfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: One Arm DB Row (5x12)A2: Side Lateral Raises (5x12)MetconB: Metcon (Time)9-15-21-15-9 Wallballs Db Snatches 50/35 DU (x2)B: Metcon (Time)9-15-21-15-9 Wallballs Db Snatches 50/35 DU (x2)Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Snatch Grip Deadlift (5x6)MetconB: Metcon (Time)7rds for time 7 Deadlift 225/155 7 HSPU 7 cal ABCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: DB Bench Press (4x12)A2: Hip Thrust (4x12)MetconB: Metcon (Time)3rds for time 30 Hang power clean 95/65 30 Push press 30 t2bCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Front Squat (5x5)MetconB: Metcon (Time)10 RDS 250m row 10 thrusters 95/65Cool...

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Crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Hang Power Clean (5x3)A: Hang Power Clean (5x3)MetconB: Metcon (No Measure)EMOM 15 min 1st min 15 bench press 2nd min 15 box jumps 3rd min 15/12 cal rowCool...

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