CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Steady Rounds

15/10 Calorie Row

20 Alternating Jumping Lunges

10 Double Dumbbell Power Clean

Strength

B: Squat Snatch (EMOM 10 Minutes )

1 Squat Snatch

80%

Metcon

C: Metcon (Time)

10 Rounds

10 Lunges

8 Toes to Bar

6 Power Cleans 115/75lbs

Time cap: 15 Minutes
Scale Toes to bar Reps to a quantity you can perform unbroken while maintaining your hollow swing for at least two rounds. Power cleans should be touch and go most of the workout.

Beginner: 10 Lunges; 5 Hanging Knee Raise to L-Sit or Knee Tuck; 75/45

Intermediate: 5 Toes to Bar; 95/60

Advanced: Rx

Extra Credit

D: Metcon (No Measure)

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

Cool Down