crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA1: BB Supinated Bent Over Row (4x10)A2: Back Rack Lunge (4x10/leg)same weight as bent over rowMetconB: Metcon (Time)4rds 50 DU 25cal AB 15pull ups/12c2b/9 bar mu not all 3 pick 1Cool...

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crossfitr

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Clean (5x3)MetconB: Metcon (AMRAP - Reps)12min Amrap ascending ladder 2-4-6..etc push press 135/95 box jumps medal cleansCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA1: Dips (4x6)A2: Strict Pull-Ups (4x6)MetconB: Metcon (AMRAP - Reps)20 min Amrap team of 2 75 cal row 60 BJO 45 HSPU 30 DL 205/115 15 S2OCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Rear Foot Elevated Split Squat (4x10)A2: DB Press (4x10 )same weight as RFESSMetconB: Metcon (AMRAP - Reps)Every 3 min for 12 min (4RDS) 3rds of 8 SDHP 45/35 8 Push press 8 back squats remaining...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Front Squat (2x4 2x3 2x2)MetconB: Metcon (No Measure)EMOM 18min 1stmin 15/10 cal AB 2nd min 25 wallballs 3rd min 12 pull ups/ C2BCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: One Arm DB Row (4x12)A2: Back Extensions (4x24)MetconB: Metcon (Time)for time 30 DB snatches 50/35 40 oh lunges 50 burpee box jumps 40 oh lunges 30 db snatchesCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch (5x4)MetconB: Metcon (Time)21cal AB 21 power snatches 21 cal AB 21 OHS 15 cal AB 15 PS 15cal AB 15 OHS 9 cal AB 9 PS 9 cal AB 9 OHS 115/75Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWeight TrainingA1: lying down hamstring curl (4x20)A2: Incline DB Press (4x10)MetconB: Metcon (Time)5rds for time 60 DU 30 situps /15 GHD situps 15 KBSCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Deadlift-HPC-PJ (emom 10min)MetconB: Metcon (Time)30-20-10 Hang power clean 135/95 t2b right into 10-20-30 Deadlifts 225/155 push upsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Handstand Push Ups 2Lv1: 10 minutes practice of wall climbs to handstand facing the wall. Try to get nose and chest to touch the wall. Then 1 max handstand hold Lv2: 10×1 negativeHSPU. Go up 1rep a...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Power Snatch + hang Snatch (emom 10min )MetconB: Metcon (Time)10 RFT 9/6cal AB 7 PS 135/95 5 OHSCool Down

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Deadlift (5x4)MetconB: Metcon (3 Rounds for reps)3min Amrap 18 DL @185/125 18 Boxjumps Max T2b rest 3min 3min Am rap 15 DL 225/155 15 box jumps max T2B rest 3 min 3min Amrap 12 DL 275/185 12 box...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upEMOMA: Metcon (No Measure)EMOM 10min 1stmin 7 MU/C2B/Pull up 2nd min 7 Paralette HSPUMetconB: Metcon (Time)15-12-9-6-3 Cal row burpee over rower directly into 15-12-9-6-3 Cal AB HPC 115/75 directly into 15-12-9-6-3...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Front Squat (5x8 3sec pause at bottom)MetconA: Metcon (Time)10-1 Kbs 70/50 goblet squat 70/50 HRPUCool Down

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: DB Front Foot Elevated Split Squat (4x8/leg)A2: Bent Over Row (4x8)MetconB: Metcon (Time)150 DU 4rds 20 db snatches 50/35 20 wallballs 150 DUCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA: Bench Press (5x8)B: Power Clean (5x3)MetconC: Metcon (AMRAP - Reps)8min Amrap ascending ladder 3-6-9-etc pull ups Power clean 135/95Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Metcon (Time)team of 2 10rds total (5rds each) sprint round 5 SHSPU 10 dips 15 push ups 30 DUB: Metcon (Time)team of 2 10rds total (5rds each) sprint round 15 wallballs 10 t2b 5 burpee boxjumpsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Push Press (5x4)A2: One Arm DB Row (5x8/arm)MetconB: Metcon (AMRAP - Reps)14min am rap ascending ladder 2-4-6-8etc.. Cal AB KBS 50/35 oh lunges 50/35Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Back Squat (5x5)MetconB: Metcon (Time)30 burpee Muscle up EMOM 35 DU scale down to burpee pull upsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA1: Good Mornings (4x10)A2: Dips (4x10)MetconB: Metcon (Time)50-40-30-20-10 air squats *after each round 20 Db snatches 70/50Cool...

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