CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up Weightlifting B: Bulgarian Split Squat (4-5×8/leg) 8 rep on each leg immediately into; 8 Single Leg Deadlifts per side REST 60-90sec. REPEAT for 20min. (4-5 sets) Metcon C: Metcon (AMRAP – Rounds...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up Metcon B: Metcon (Weight) 28min. EMOM: Min. 1) 5 Push Press (climbing) Min. 2) 12 Toes-To-Bar Min. 3) 12/9 Cal Assault Bike Min. 4) RestI suggest starting at 135/95lb on the push press and climbing a little...

CrossFit TEAM

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up Metcon B: Metcon (No Measure) 3 Piece WOD Partners of 2 (only 1 works at a time) 5 Rounds: (0-10min.) 20 Alt. DB Snatches 70/50lb 30 Pull-Ups 10-18min. (With a partner) Pick 1: 1200m ski (in 150m intervals)...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up Metcon B: Metcon (No Measure) 10 Rounds: DB Floor Press to failure Immediately into; Ski 30 Cal or 50 Double Unders Rest 30sec. After Each Round Extra Credit C: Metcon (Time) DB Bent Over Row Ladder...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up Metcon B: Metcon (AMRAP – Rounds and Reps) Metcon (AMRAP – Rounds) EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Deadlifts 225/155 EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Bench Press 135/75 Rest...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up Weightlifting B: Snatch Every 2min. x 10 Rounds: 10 Pull-Ups Max Hang Power Snatch Round 1 and 2: 50% effort (Shoot for 4-5 reps) Round 3 and 4: 60% effort (Shoot for 3-4 reps) Round 5 and 6:...