CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Steady Rounds

Row 300m

10 light Snatch Balance

10 Jump Squats

Strength

B: Squat Clean and Jerk (EMOM x 10)

80%

Metcon

C: Metcon (Time)

5 Rounds

12 Pistols

9 Hang Power Snatch 95/65lbs

6 Bar Muscle Ups

Time cap: 15 Minutes
The goal is unbroken snatches and 2 sets or less on the muscle ups, scale volume appropriately.

Beginner: 12 Alternating Sandbag Box Step Ups; 65/35; 9/6 Calorie Row

Intermediate: Pistols to box or Assisted using upright/band; 80/50#; Banded Bar Muscle Ups or 3 Chest to Bar Pull Ups with contact point as low as possible

Advanced: Rx

Extra Credit

D: Metcon (No Measure)

20:00 Run/Row/Bike
Goal is an aerobic pace, only rule is “you have to try” for it to work

Cool Down