CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds

8 High Hang Power Snatch

16 Air Squats

Strength

B: Snatch Complex (Find 1RM)

Find 1RM

Power Snatch

Squat Snatch

Hang Squat Snatch

Metcon

C: Metcon (Time)

4 Rounds

3 Squat Snatch 165/110lbs

25′ Handstand Walk
Scale to around 80% 1RM Snatch

HSW Scales: 2 Wall Walks per round/50′ Bear Crawl/25 Handstand Shoulder Taps or Hand Lifts

Competitor Extra

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

14 Dumbbell Hang Clean and Jerk 50/35lbs

(7 each side)

7 Handstand Push Ups

Cool Down