CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds

10 Wall Balls

10 Split Jerks, empty bar

Strength

B: Squat Clean & Split Jerk (3 reps EMOM x 12 minutes)

70%+ 1RM

Metcon

C: Metcon (Time)

For Time

Run 1 Mile

30 Push Presses 115/75lbs

Run 800m

20 Push Presses

Run 400m

10 Push Presses
Emphasis on performing a push press rather than a jerk today! The push press weight should be light enough to perform in two sets on every round. The focus today should be on the runs.

Beginner: 1200/600/400; 85/55#

Intermediate: 100/65#

Advanced: Rx

Competitor Extra

D: Metcon (Time)

8 Rounds

20 Heavy Jump Ropes

10 Chest to Bar

Rest :30

Cool Down