CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds

20m Waiters Carry, each side

Bike 0.5m

5 Kipping Ring Dips or :10 Ring Support hold

Strength

B: Power Clean and Push Jerk (5-5-5-5-5)

5×5 @ 75%+

Drop and Reset Reps

Rest 2 Minutes between sets

Metcon

C: Metcon (Time)

3 Rounds

20 Kettlebell Snatch 50/35lbs

100′ Overhead Walking Lunge Steps 50/35lbs

Switch arms anytime on both movements
Beginner: 35/20

Intermediate: 45/25

Advanced: Rx

Competitor Extra

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

15 Toes to Bar

60 Double Unders

10 Toes to Bar

40 Double Unders

5 Toes to Bar

20 Double Unders

(start over, no rest)

Cool Down