CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 rounds

5 Single Dumbbell Clean and Jerks, 5L + 5R

10 Lateral Squats

:20 Low Plank with one leg up, each side

Strength

B: Clean and Jerk (EMOM x 15 minutes)

1 Clean and Jerk, any way

Start at 50-60% 1RM and build to ~90% 1RM

Metcon

C: AENEAS (Time)

5 / 4 climbs

40 thrusters, 85 / 55 lb.

200m D-Ball Carry
Beginner: 25 Ring Rows; 65/45# Thrusters; 60/40# Sandbag

Intermediate: Rope Climbs; 70/50

Advanced: Legless Rope Climbs, 100/70

Competitor: Pegboard Climbs, 150/100

Competitor Extra

D: Metcon (Time)

3 rounds:

30 GHD sit-ups

10 double kettlebell Russian swings

Cool Down