CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

Row 400m

10 Empty Bar Hang Power Snatch

10 Empty Bar Overhead Squats

Row 400m

Strength

B: Power Snatch (4-4-4-4-4-4-4)

Touch and Go

70%+

Metcon

C: Metcon (Time)

4 Rounds

5 Squat Clean Thrusters 155/105lbs

5 Bar Muscle Ups

15 Toes to Bar
Squat clean thrusters should be heavy but manageable in fast singles. Bar Muscle ups should be in 1-2 sets, scale to 3 reps if performing singles. Try to maintain sets of 5+ on toes to bar.

Beginner: 105/65; 12/8 Calorie Row; 15 Hanging Knee Raises or 15 Single Leg V-Ups

Intermediate: 135/85; 3-5 Strict Chest to Bar Pull Ups; Toes to Bar Rx or reduced volume if needed

Advanced: Rx

Competitor Extra

D: Metcon (6 Rounds for time)

6 Rounds

Run 100m

8 Ring Dips

Run 100m

Rest :90

Cool Down