CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

2 Steady Rounds

Row 250m

10 Empty Bar Push Jerks with :02 pause in receiving position


Foam roll calves/achilles


B: Split Jerk (3-3-3-3-3)

Sets 3 & 4 should be your heavy sets. Drop the weight down to a moderate load for the fifth set.


C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

30 Box Jump Overs 24/20″

20 Pull Ups

10 Clean and Jerks 135/95lbs
Target is 2 full rounds, scale volume appropriately. Pull Ups should be done in 3 sets or less. Focus on eliminating extra steps while turning around for box jump overs.

Beginner: 20 Box Jump Overs, 20/16″; 12-15 Pull Ups; 95/65

Intermediate: 25 Box Jump Overs, 24/20″; 20 Pull Ups; 115/75

Advanced: Rx

Competitor: Chest-to-bar pullups; 155/105

Extra Credit

D: Metcon (4 Rounds for reps)

Every 3:00 for 12:00

AB 15/10 Calories

1 Max Set of T2B

Cool Down