CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

AMRAP 5:00

Run 100m

10 1-Arm DB Push Presses, Right Arm

10 1-Arm DB Push Presses, Left Arm

10 Air Squats

Strength

B: Push Press (2-2-2-2-2)

Build weight over sets

Metcon

C: Metcon (Time)

2 Rounds each with a partner

Squat Snatch

5 @ 135/95lbs

4 @ 165/115lbs

3 @ 185/125lbs

2 @ 205/135lbs

1 @ 225/155lbs

Rest 3:00 between Rounds
Scaling: Final rep around 90% 1RM, work back from there to start around 50-60% 1RM. Partner loads your bar.

Extra Credit

D: Metcon (No Measure)

EMOM until failure

2 Rope Climbs

10 Box Jump Overs 24/20

Both movements in same minute

15 Min Cap

Cool Down