CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

2 rounds Hip And Glute activation

-then-

2 Rounds

10 KB Swings

10 Box Jumps

Strength

B: Back Squat (Max reps)

If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

Warm up sets

8 reps @50% of working weight – Slow controlled pause squats

6 reps @75% – Focus on speed

Working Set

Max effort reps at chosen weight.

Metcon

C1: CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#
Scaled

Complete as many rounds and reps as possible in 9 minutes of:

15 hanging knee raises

10 deadlifts (85 / 55 lb.)

5 snatches* (85 / 55 lb.)

*ground-to-overhead allowed

C2: CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Cool Down