CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds

10 Right Arm Hang Clean and Jerk w/ Dumbbell

10 Left Arm Hang Clean and Jerk w/ Dumbbell

Run 200m

Strength

B: Power Clean and Push Jerk (5×5)

Touch and Go

(Heavier than last time)

Metcon

C: Metcon (3 Rounds for time)

2 Rounds of “DT”

Rest :90

3 Rounds of “DT”

Rest :90

2 Rounds of “DT”

“DT”

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
Beginner: 85/55#

Intermediate: 125/85#

Advanced: 155/105#

Extra Credit

D: Metcon (5 Rounds for reps)

5 Rounds

Row 250m

1 Max Set of Parallette Handstand Push Ups

Rest 1:00

Cool Down