CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

20 Banded Good Mornings

then

5 Steady Rounds

7 Double KB Front Squat

7 Kipping Ring Dips (scale banded bar dips or leg-assisted box dips)

Run 100m

Strength

B: Back Squat (3-3-3-3-3)

(Start around 85%)

Metcon

C: Metcon (Time)

10-8-6-4-2

Squat Snatch 95/65lbs

Bar Facing Burpees

Time cap: 8:00
The goal is unbroken snatches, so go light!

Beginner: 65/45

Intermediate: 85/55

Advanced: Rx

Competitor: 115/80

Extra Credit

D: Metcon (3 Rounds for time)

3 “rounds” of:

15-12-9

Dumbbell Power Clean 50/35lbs

60-48-36

Double Unders

Rest 2:00 between “rounds”

Cool Down