CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

5:00 Row or Bike




Not For Time

10 Snatch Deadlifts

10 Overhead Squats

10 High Hang Squat Snatches

10 Low Hang Squat Snatches

All done with an empty bar


B: Squat Snatch

Every :30 for 6 Minutes

1 Rep at 75-80%

Compare to 5/3/2018


C: Metcon (3 Rounds for time)

3 Rounds

12 Hang Power Snatch 115/75lbs

12 Push Press

12 Bar Facing Burpees

Rest :60
Pick a weight where you can complete the snatches in 1-2 sets. Emphasis on pulling your body under the bar rather than pressing the bar to finish the snatch because this will burn out your shoulders for the push press. Target times are 3:00 or less per round.

Beginner: 75/45

Intermediate: 95/65

Advanced: Rx

Extra Credit

D: Metcon (Time)

10 Rounds

1 Legless Rope Climb

100′ Shuttle Run

(50′ out and back)

Cool Down