crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Push Press (5x10)MetconB: Metcon (Time)21-15-9 DB Snatches 50/35 T2b Directly into 21-15-9 DB walking lunges (same DB as Snatches ) HSPU directly into 21-15-9 Goblet Squats (same DB ) BoxjumpsCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA1: Bench Press (5x12)A2: One Arm DB Row (5x12)MetconB: Metcon (AMRAP - Rounds and Reps)14 min Amrap 7 clusters 115/75 21 cal rowCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upGymnastics StrengthA1: Kipping Pull-Up (5x10)A2: Handstand Push-ups (5x10)MetconB: Metcon (4 Rounds for reps)1min Max cal AB 1 min rest 1min Max Wallballs 1min rest 1 min Max DU rest 1 min x 4Cool...

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Crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Front Squat (5-5-3-3-1-1)MetconB: Metcon (Time)For time 12 SHSPU 15 back squats 225/155 20 Burpees 9s hspu 18 Front Squat 185/125 20 burpees 6 SHspu 21 OHS 135/95 20 burpeesCool...

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Crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Power Clean (5x3)MetconB: Metcon (AMRAP - Reps)20min Amrap 60cal row 50 wallballs 40 KBS 70/50 30 T2B 20 burpee Box jumps 10 Clean n jerks 185/125Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: Chin Up (5x8-10)can use bandA2: BB Curls (5x12)MetconB: Metcon (5 Rounds for reps)Team of 2 1min thrusters 95/65 1min t2b 1min Burpee box jump over 1min rest x5score = #reps split up however you like one partner...

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crossfit

CrossFit LaSalle - CrossFitWarm-upEMOMA: Metcon (No Measure)EMOM15min 1st min 30sec hollow rocks 2nd min 30 sec squat hold 3rd min 30 sec hs holdMetconB: Metcon (AMRAP - Rounds and Reps)10min Amrap 7 OHS 95/65 7 burpee over bar 7 pull upsB: Metcon (No Measure)250m row...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA: Bench Press (5x8)MetconB: Metcon (AMRAP - Rounds and Reps)18min Amarap 9 Boxjumps 30''/24'' 12 HSPU 15 Cal RowCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Back Squat (5x3)MetconB: Metcon (AMRAP - Rounds and Reps)20min 40m sled push 1/0 20 OH walking lunges 40m weighted bear crawloh lunges n bear crawl are with the same weight thats on the sledCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingPower Clean + Front Squat + Push Jerk (E2MOM 12min 1pc+1FS+2PJ)Push jerk or Split jerkMetconB: Metcon (Time)10-1 burpee DB cluster 50/35 After each rd 200m runCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Shoulder Press (5x3)MetconB: Metcon (No Measure)every 3 min 10 Hang power cleans 15 push ups 20 pistols 25 situps x 6Cool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Deadlift (5x5)MetconB: Metcon (AMRAP - Rounds and Reps)15min Amrap 40 DU 20 Wallballs 10 T2BCool...

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crossfit

CrossFit LaSalle - CrossFitWarm-upA: Metcon (No Measure)EMOM 12min 1stmin 20sec L-sit (scale hoolow hold 30sec) 2nd min 15 V-up 3rd min 10 strict knee raisesB: Metcon (Time)team of 2 50 boxjump 24/20 200m run with box 50 boxjump overs 200m run with box 50 burpee...

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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

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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