CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds

:30 Handstand Hold

Bike 0.5m

5-10 Strict Pull Ups

Strength

B: Squat Clean & Split Jerk (1 rep EMOM x 16 minutes)

80%+ 1RM

Increase or decrease weight between sets

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

Climb the ladder

1 Muscle Up

1 Squat Snatch 135/95lbs

2 Muscle Ups

2 Squat Snatch 135/95

3/3 4/4 etc…
Beginner: 85/45; Ring Rows

Intermediate: 115/75; Ring Dips (emphasis on full ROM)

Advanced: Rx

Snatch weight should not exceed 70% of 1RM

Competitor Extra

D: Metcon (Time)

For Time

Row 1k

100′ Handstand Walk

Rest :60

Row 750m

75′ HS Walk

Rest :60

Row 500m

50′ HS Walk

Rest :60

Row 250m

25′ HS Walk

Cool Down