crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch Balance (4x10)MetconB: Metcon (Time)7rds 5 power snatches 115/75 1 round of Cindy (5 pull ups,10 push ups,15 squats)Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Metcon (No Measure)wall walk 4x5 shoulder touches 4x10/side hollow rocks 4x15 tuck crunches 4x20 rest 90sec btw roundMetconB: Metcon (No Measure)EMOM 20min 1stmin 200m row/run 2ns min 15 hspu 3rd min...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Push Press (5x5)MetconB: Metcon (Time)4rds 30 du 20 db step overs 50/35 10 db push press 50/35 step up and push press same weightCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Clean (6x2)MetconB: Metcon (5 Rounds for time)20cal row 10 bar facing burpees 5 power cleans/ squat clean (wtv get weight up) rest 2 min x 5rds weight goes up each round rd 1 155/105 rd2 185/125 rd...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Close Grip Bench Press (4x6-8)A2: Bent Over Row (4x6-8)MetconB: Metcon (Time)3rds 25 Dl 225/155 15 t2b 25 cal row 15 C2bCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Back Squat (5x8)MetconB: Metcon (Time)10 rds for time 10cal AB 10 air squats 10 burpeesCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Metcon (No Measure)3rds not for time 3 wall walks 20 shoulder taps 20 sec hs holdMetconB: Metcon (Time)team of 2 3rds 30 hspu 40 DL 225/155 50 cal AB 60 wallballsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Weighted Step-ups (4x20)A2: Hollow Rock (4x40sec)MetconB: Metcon (AMRAP - Rounds and Reps)20min Amrap 25cal AB 20 single arm overhead lunges 50/35 15 T2BCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Power Snatch (5x4 3 sec hold at knee)MetconB: Metcon (Time)For time 1mile run 50 Wallballs 35 Box Jumps 20 Power Snatches 155/105Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upEMOMA: Metcon (No Measure)EMOM 15min 1stmin 40m sled push 2nd min 40 farmer carry 70/50 3rd min 40sec hs holdB: Metcon (Time)21-15-9 hang cleans 135/95 HSPU burpee over barCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Power Clean (5x3)MetconB: Metcon (Time)3rds for time 400m run 10 power cleans 185/125 10 bar muscle up/c2b/pull upCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: DB Bench Press (4x10)A2: Romanian Deadlift (4x10)MetconB: Metcon (Time)4rds for time 30 KBS 20 Push UPS 10 Cal ABCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Front Squat (5x5)MetconB: Metcon (5 Rounds for reps)2min Amrap 50 Du 10 thrusters 95/65 10 burpee over bar rest 1 min x 5Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Metcon (AMRAP - Rounds and Reps)30min aMrap team of 2 50 med ball cleans 40 Kbs 30 S2O 115/75 20 box jumps 30/24'' 10 muscle up/C2B/strict pull upsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Clean (E2MOM 10min 4reps)MetconB: Metcon (Time)5rds for time 200m run 10 db power cleans 50/35 200m run 10 db thrusters 50/35Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWarm-upWeight TrainingA1: Shoulder Press (4x8)A2: Rear Foot Elevated Split Squat (4x8/leg)MetconB: Metcon (AMRAP - Rounds and Reps)20min Amrap 20cals row 20m sled push 3/2 20 db snatches 50/35 20m sled pushCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Clean Grip DL (5x5)MetconB: Metcon (Time)4rds 10 Deadlifts 255/165 15 burpee over bar 20 situps 400m run RX+ 315/205 GHD situpsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch (6x2)MetconB: Metcon (Time)15-12-9-6-3 power snatches 115/75 hspu ohs pulls upsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Back Squat (5x4)MetconB: Metcon (3 Rounds for reps)AMRAP 4min 27 cal AB 27 t2b 27 box jump overs rest 4 min Amrap 4min 21cal AB 21 T2b 21 box jumps overs rest 4 min Amrap 4 min 15 cal AB 15 t2b 15...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Close Grip Bench Press (4x10)A2: Banded Tricep Extensions (4x15)MetconB: Metcon (No Measure)EMOM 21min 1st 15cal row 2nd 10 wallballs + 10 burpees 3rd 50 DUCool...

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