CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds

10 Deadlifts

10 Hang Power Cleans

10 Jerks

Increase weight across each round, does not have to unbroken.

Strength

B: Power Clean and Push Jerk (5-5-5-5-5)

Touch and Go

5×5

Compare to 12/29/2018

Metcon

C: Metcon (Time)

15 Strict HSPU

30 Box Jump Overs 24/20″”

60 Wall Balls 20/14lbs

180 Double Unders

Cap: 15:00
Beginner: 5 Wall Walks or Accumulate :90 HS Hold; 20/16″”; 50 Wall Balls 14/10#; 180 Single Unders

Intermediate: Reduced ROM Strict HSPU; 100 Double Unders (if 100 takes over 3 minutes)

Advanced: Rx

Extra Credit

D: Metcon (No Measure)

Hip Extensions

10 x 10

Focus on control, a steady tempo is key

Cool Down