CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

5:00 minute bike or row

then

10 Muscle Cleans

10 High Hang Squat Cleans

10 Low Hang Squat Cleans

then

10 Squat Cleans, building in weight to your first heavy single

Strength

B: Squat Clean (1-1-1-1-1-1-1)

Build to 1RM

Metcon

C: Metcon (Time)

For Time

50 Push Ups

40 Single Arm Dumbbell Clean and Jerk 50/35lb

30 Kipping Handstand Push Ups

20 Alternating Dumbbell Squat Snatch
Beginner: 30/15; Box Push Ups;

Intermediate: 40/25

Advanced: 50/35

Competitor: 70/45#

Extra Credit

D: Metcon (Time)

For Time

30/20 Calorie Bike

20 D-Ball Cleans

Cool Down