CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) 3 Rounds :30 Wall Sit Row 12/8 Calories 7 Strict Ring Rows Strength B: Box Squat (10×2) 10×2 @ 55-65% Speed Work Rest :30-:60 Metcon C: Metcon (Time) 21-15-9 Deadlift...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) 2 rounds 10 Banded Good Mornings in a wide stance Run 200m 10 Tall Box Jumps Strength B: Sumo Deadlift (10×3) 10×3 @ 65% of 3RM Speed Work No Bounce – Silent Metcon C:...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) 3 rounds each, alternate full rounds with a partner 12 Lateral Squats 3 Dumbbell Man Makers (Push Up+ Dumbbell Row, L + Dumbbell Row, R + Burpee + Squat Clean Thruster) Metcon B:...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) 3 Rounds :30 Handstand Hold Run 200m 5 Strict Pull Ups Strength B: Strict Shoulder Press (10×2) As Heavy As Possible Metcon C: Metcon (Time) 10 Rounds 3 Power Cleans 205/145lbs...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) Run 200m 10 PVC Overhead Squats Run 200m 10 Empty Bar Overhead Squats Run 200m Strength B: 1 Squat Snatch + 2 Hang Squat Snatch (EMOM for 14 Minutes) As Heavy As Possible Weight can...

CrossFit

CrossFit LaSalle, Thrive Performance – CrossFit Warm-up A: Warm-up (No Measure) 3 rounds Run 100m 5 Jumping Squats 5 Tempo Push Ups: 3-second descent, no floor touch at the bottom, fast up Metcon B: Coffey (Time) For time: Run 800 meters 50 Back Squats, 135# 50...