CrossFit LaSalle, Thrive Performance – CrossFit
Warm-up
Metcon
B: Metcon (Weight)
15min. EMOM:
3 Power Cleans
3 Front Squats
3 Push Jerks
Looking for a weight that is 60-70% range for the ENTIRE EMOM. Try NOT to climb and just stick with one weight the entire time. We have done this before as 135/95 RX, 155/105 RX+, and a 185/135 challenge! If you do start to fail, do not go down in weight, just do less reps (like 2,2,2). You do not have time to change weights.
C: Metcon (2 Rounds for reps)
7min. AMRAP:
8 Front Rack Lunges 115/75
10 Wall Balls 20/14
Rest 2min.
7min. AMRAP:
8 Back Squats 115/75
10 Toes-To-Bar
*Those squats and lunges are coming off the ground. Clean it, toss it on your back, be smooth and careful. Those numbers should be something that keeps you constantly moving.