crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: Bent Over Row (5x15)A2: DB Hammer Curls (5x15)MetconB: Metcon (Time)3 RDS for time 45 DU 30 Tuck crunches 15 power cleans 135/95Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Back Squat (5x2)MetconB: Metcon (No Measure)EMOM 16min 1st min 3 HSPU + 6cal AB 2nd min 3 muscle ups + 6 DB Snatches 70/50Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Push Press (5x6)MetconB: Metcon (Time)10 RDS for time 5 T2B 6 KBS 70/50 7 Wallballs 20/14Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Hang Clean (EMOM 8min 3reps)MetconB: Metcon (Time)2 rds for time 1000m row 1 rd DT (DB) 50/35 500m row 1rd DT 250m row 1 RD DTCool...

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CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Deadlift (5x3)MetconB: Metcon (AMRAP - Rounds and Reps)18min AMrap 6 Deadlfits 225/155 12 Burpee 24 DUCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Bench Press (5x5)MetconB: Metcon (Time)5rds for time 400m run 12 cal AB 21 cal rowCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upGymnasticsHandstand WorkChoose a variation you would like to work on. HSPU strict or kipping Handstand hold Freestand HS hold Handstand WalkMetconB: Metcon (AMRAP - Rounds and Reps)Team of 2 20min 12 cal Row 9 hang Squat Clean 135/95...

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CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Clean (5x5)MetconB: Metcon (Time)5rds for time 20/15cal AB 15 pull ups 10 Front Squat 155/105Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftinga: Snatch pull + Power Snatch + Snatch (5x(1+1+1)x2)MetconB: Metcon (Time)10-1 hang power snatches 95/65 thrustersCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: DB Bench Press (5x10)A2: BB Supinated Bent Over Row (5x10)B: Metcon (Time)400m run 21 KBS 50/35 14 push ups 7 t2b 4rds for timeCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Back Squat (5x6)MetconB: Metcon (AMRAP - Reps)2min Amrap 7 burpees over rower 250m row max Wallballs rest 1min x10Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upGymnasticsA: Pull-Ups 2Lv1. 3 x 10 Ring Row (toughest progression possible) and then 3 x 12 Banded Face Pull Lv2. EMOM x 5 Max Unbroken Strict Pull-ups and then 10 Hollow Rocks per minute Lv3. 20 Kipping or Butterfly Pull-ups AFAP...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: One Arm DB Row (5x10/arm )A2: Good Mornings (5x10)MetconB: Metcon (AMRAP - Rounds and Reps)Amrap 18min 20 kb step ups 35/25lbs 24/20'' 15 double russian KBS 35/25lbs 10 T2BCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Back Squat (5x3)MetconKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: Close Grip Bench Press (5x10)A2: Banded Tricep Extensions (5x15)MetconB: Metcon (Time)750m row 5rds 10 OHS 95/65 20 push ups 30 DU 750m rowRX+135/95Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upA: Metcon (No Measure)EMOM 15min 1st min 6-8 HSPU 2nd min 6-8 DIPS 3rd min 6-8 PUSH UPB: Metcon (Time)600m run 4 rds 10 DL 155/105 8 Front Squat 6 S2O 600m run 3rds 10 DL 155/105 8 Front Squat 6 S2O 600m run 2rds 10 DL 155/105 8 Front...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Clean + Front Squat (5x3)B: Metcon (6 Rounds for reps)2min Amrap 10/8 Cal AB 20m sled push 2/1 amrap Thrusters 95/65 rest 1min x6Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upA: Metcon (AMRAP - Rounds and Reps)AMRAP 10min 15 Wallballs 20/14 30 DUrest 4minB: Metcon (AMRAP - Rounds and Reps)AMRAP 10min 10 T2B 20 cal RowC: Metcon (AMRAP - Rounds and Reps)AMRAP 10min 5 Burpee Box Jumps 10 Db Snatches 70/50Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Front Squat (5x3)MetconB: Metcon (Time)3 rds 30 cal AB 50 air Squats 100 DUCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: Pull-ups (4xmax)A2: Dips (4xmax)MetconB: Metcon (Time)Team of 2 150 wallballs 150 deadlifts 225/155 EMOM 5 T2BCool...

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