CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)15-12-9 Wall Balls Russian Kettlebell SwingsStrengthB: Power CleanFind 1RM Power CleanMetconC: Metcon (Time)3 Rrouds 10 Power Snatch 95/65lbs 15/12 Calorie Row 20 Wall Balls 20/14lbsBeginner:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)AMRAP 6:00 (slow and steady) 10 Box Jumps :30 HS Hold 5 Empty Bar Split JerksStrengthB: Split JerkFind 1RM Split JerkMetconC: Metcon (AMRAP - Rounds and Reps)AMRAP 20:00 30 Double Unders 3...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Stretch & Mobility then 10 Snatch Deadlifts 10 Overhead Squats 10 High Hang Squat Snatches 10 Low Hang Squat Snatches All done with an empty bar. Rest as needed between movements.StrengthB:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds 10 Good Mornings w/ empty Bar 200/150m Row Run 200mStrengthB: DeadliftFind your 5RM Touch and Go Deadlift Do not drop, bounce, or punch the barbell. There should be zero momentum...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)As a team of 3 1 Sled Push, 90/25# (there and back) Row 250m 2 Sled Push (there and back twice) Row 250m 3 Sled Push (there and back three times) After partner 1 is done, they go on the row...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)AMRAP 3 Minutes 7 Hang Power Cleans (empty or light bar) 7 Overhead Squats 7/5 Calories on RowerStrengthB: Metcon (Weight)6 Sets 5 Touch & Go Power Cleans into 6 Front Rack Walking Lunges...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds 10 Good Mornings (empty or light bar) 20 Walking Lunge Steps 5 Handstand Push Ups or 1 Wall WalkStrengthDeadlift (12-12-12)3×12 @50-55% of 1RM For SpeedMetconC: Metcon (Time)With...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 Rounds 10 Goblet Squats :40 Handstand Hold Bike 600mStrengthB: Front Squat (3-3-3)Pause Front SquatMetconC: Coe (Time)Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-upsIn honor of...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds 3 Tempo Bench Press, 4-second descent, 4-second hold at bottom, fast up, no rest on top – Start with empty bar and add light weights each round 12 Hip Extensions Run 200mStrengthB:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)As a team of 3 3 Rounds Each: 20 Plate Jumps then 10/7 Cal Bike Rotate after full round completed.MetconB: Metcon (Time)As a team of 3 3 rounds for time of: 400m Sandbag Carry (different...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Steady Rounds 10 Banded Good Mornings 25 Double Unders (scale 3 sets of 10 Singles + 1 DU Attempt) 10 Wallballs 20/14lbStrengthB: Split Jerk (Find your 1RM)MetconC: Metcon (AMRAP -...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Steady Rounds Row 300m 10 light Snatch Balance 10 Jump SquatsStrengthB: Squat Clean and Jerk (EMOM x 10)80%MetconC: Metcon (Time)5 Rounds 12 Pistols 9 Hang Power Snatch 95/65lbs 6 Bar...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Steady Rounds 10/7 Cals on Bike/Rower 10 Banded Glute Activation Steps per sideStrengthB: Squat Snatch (3-3-3-3-3)Drop and Reset each rep (Start around 80%) Compare to 2/19/2019MetconC:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Steady 6 Min AMRAP 20 Walking Lunge Steps 15 Sit Ups 10 Calorie RowStrengthB: Back Squat (4-4-4-4)(Start around 80%) SLIGHTLY HEAVIERMetconC: Metcon (3 Rounds for time)3 Rounds 25...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds 12 Steps Lunge with twist Gym Length Waiters Carry, each arm 10 Hip Extensions or Banded Good MorningsEMOMB: Metcon (No Measure)EMOM 8, alternating A) 10 Strict Dumbbell Shoulder...

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CrossFit

CrossFit LaSalle - CrossFitWarm-upA: Warm-up (No Measure)With a partner AMRAP 3 Minutes, alternating full rounds 5 Burpees 1 single-pull rope climb/pull from ground to standingMetconB: Metcon (AMRAP - Rounds and Reps)AMRAP 20 1 Rope Climb 15 Wall Balls 1 Sled Push...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)4 Rounds 10 Lateral Goblet Squats 5 Strict Pull UpsStrengthB: Split Jerk (2-2-2-2-2-2)The 4th & 5th sets should be heavy. Lower the weight to moderate for the final set.MetconC: Metcon (AMRAP...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Steady Rounds 15/10 Calorie Row 20 Alternating Jumping Lunges 10 Double Dumbbell Power CleanStrengthB: Squat Snatch (EMOM 10 Minutes )1 Squat Snatch 80%MetconC: Metcon (Time)10 Rounds...

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