CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

2 rounds

:15 Hollow Rock hold (on floor)

:15 Superman hold

then

2 rounds

16 alternating dumbbell snatch

8 burpees

|

Strength

B: Power Snatch

10 Minutes to build to a heavy Power Snatch

Metcon

C: BICOUPLET 2 (Time)

12-9-6

Snatches, M 135 lb. F 85 lb.

Bar muscle-ups

6 minute cap
Beginner: 85/55; Chin Over Bar Pull Ups or Jumping Pull Ups

Intermediate: 115/75; Chest to Bar Pull Ups

Advanced: Rx

Rest 3:00

D: BICOUPLET 1 (Time)

21-15-9

Snatches, M 85 lb. F 55 lb.

Chest-to-bar pull-ups

6 minute cap
Beginner: 55/35 (hang from below the knee); Jumping Pull Ups

Intermediate: 75/55; Chin over bar pull ups

Advanced: Rx

Competitor Extra

E: Metcon (No Measure)

3 sets

10 Barbell Good Mornings

10 Alternating Back Rack Step Back Lunges

10 Back Squats

Perform as unbroken complex
Rest as needed between sets

Cool Down