crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Clean (EMOM)increasing weight min 1-2-3 3reps 4th min rest min 5-6-7 2 reps 8th min rest min 9-10-11 1 repMetconB: Metcon (Time)7rds for time 7 box jumps 30/24 7 db clusters 50/35Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Inverted Row with Barbell (4x12)A2: DB Bench Press (4x6)MetconB: Metcon (Time)5rds 25cal row 20 burpees 15 t2bCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch (5x4)MetconB: Metcon (Time)for time 3rds 5 hspu 5 squat snatches 135/95 2rds 10 hspu 10 snatches 115/75 1 rd 15 hspu 15 snatches 95/65 *from atlas online qualifierCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Muscle-ups (take 12min to work on MU)MetconB: Metcon (Time)Team of 2 For time 1200m row 90 GHD situps/ 120 situps 60 HSPU 30 MU 60 HSPU 90 GHD/120 situps 1200m rowCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Hip Thrust (4x12)A2: DB Stiff Leg Deadlift (4x12)MetconB: Metcon (Time)25-20-15-10 Cal row Sumo DL High Pull 95/65 BoxjumpsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Hang Power Clean (5x3)MetconB: Metcon (Time)4rds 30 wallballs 20 HPC 115/75 10 bar facing burpeesCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Front Squat (5x3)MetconB: Metcon (Time)20-18-16-14-12-10 C2B HSPU PistolsCool...

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crossdfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch Pull (5x5)MetconB: Metcon (AMRAP - Rounds and Reps)20min Amrap 500m row 20 DB snatches 70/50 20 Cal ABCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitEMOMA: Metcon (No Measure)EMOM 15 min 1st min 10 Bench press 2nd min 40m sled push 2/1 3rd min 40 sec hollow rocksMetconB: Metcon (Time)5rds for time 60 DU 20 T2B 20 push upsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Rear Foot Elevated Split Squat (4x10/leg)A2: Banded seated row (4x15)MetconB: Metcon (Time)5rds 10 power clean 115/75 15 S2O 115/75 20 Front rack lunges 115/75Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Kipping Pull-Up (take 10-12min to pratice )MetconCool DownB: Metcon (AMRAP - Rounds and Reps)Team of 3 Amrap 25min 40 C2B 50 burpee over bar 60 thrusters rd 1 95/65 rd2 115/75 rd3 135/95 rd4 155/105...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Power Snatch (5x3)MetconB: Metcon (Time)6rds for time 18cal row 15 HR push ups 12 Power Snatch 95/65Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Hang Clean (EMOM 10min 2reps )building every 2minMetconB: Metcon (AMRAP - Reps)3rds for Max reps 1min Burpees 1min Wallballs 1min Deadlifts 115/75 1min Med ball situps 1min HPC 115/75Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA1: BB Supinated Bent Over Row (4x15)A2: Tricep Ext (4x15)MetconB: Metcon (AMRAP - Rounds and Reps)12min Amrap 12 BJ 12 HSPU 12 T2BCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Back Squat (5x4)MetconB: Metcon (Time)5rds for time 6 muscle ups 50 DU 40 Air SquatsCool...

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crossfdit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA: DB Bench Press (4x12)A2: Tuck Crunch (4x24)MetconB: Metcon (Time)5rds for time 15kbs 70/50 15 burpeesCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Shoulder Press (4x6)A2: One Arm DB Row (4x12)MetconB: Metcon (4 Rounds for time)30 db thrusters 35/20 15cal AB 30 db snatches 35/20 15cal AB rest 60sec x4rdslight and fast!Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upEMOMA: Metcon (No Measure)EMOM 10 min 1stmin 15 GHD situps 0r 20 situps 2nd min 10 hspuMetconB: Metcon (AMRAP - Rounds and Reps)team of 2 20min Amrap 30 Hang Squat clean 115/75 30 BJO 30 T2B 30 Cal rowCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA: Bench Press (5x6)MetconB: Metcon (Time)10rds for time 10cal AB 30 DU 1 Rope climbCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Metcon (3 Rounds for reps)Amrap 5min 600m run 1rd of 4 MU 8 pistols 12 box jumps 24/20 max thrusters @135/95 rest 3-4min am rap 5min 400m run 2rds of 4MU 8 pistols 12 box jumps max thrusters @155/105 rest 3-4min...

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