CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

Stretch & Mobility

then

10 Snatch Deadlifts

10 Overhead Squats

10 High Hang Squat Snatches

10 Low Hang Squat Snatches

All done with an empty bar. Rest as needed between movements.

Strength

B: Snatch

Find 1RM Snatch

Metcon

C: Metcon (Time)

2 Rounds

20 Burpee Box Jump Overs 24/20″

20 Single Arm Dumbbell Hang Clean and Jerks 50/35lbs

20 Handstand Push Ups

Time cap: 15:00
Beginner: Burpee Box Step Overs 20/16″”; 35/20#; Accumulate 1:00 in Handstand Hold or 4 Wall Walks

Intermediate: 20/16″; 12 HSPU and/or reduced ROM

Advanced: Rx

Extra Credit

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 9 Minutes

Row 125m

1 Rope Climbs

Cool Down