Monthly Archives: December 2015


Open Gym

CrossFit Sans Reproche – Open Gym

Come in and work on some trouble areas, make up a missed WOD, practice Oly lifting technique, have an “active” rest day, or just to hang out with some other really cool/fun people.

Metcon (Time)

Open Gym


12/30/2015

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4X (5:00 max)

1 Shuttle Run

4 Push-ups

8 Squats

12 Sit-ups

Stretch

Weightlifting

Snatch (1×1 @ 100%)

2 @ 50%

2 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

1 @ 100% or new 1RM

Clean and Jerk (1×1 @ 100%)

2 @ 50%

2 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

1 @ 100% or new 1RM


12/29/2015

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

5:00 AMRAP

5 Wall Balls

10 Overhead Lunges

20 Double Unders (40S)

30 Sit-ups

Weightlifting

Clean and Jerk (5×1 @ 80%)

2 @ 50%

2 @ 60%

2 @ 70%

1 @ 75%

5×1 @ 80%

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlift (205/135)

1-2-3-4-5-6-7-8-9-10

Burpee Box Jumps (24/20)

Scale:

L3: (185/125)

L2: (155/105)

L1: (135/95)


12/28/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

3x through

:15 seconds each station

:05 seconds transition

-Planks

-Squats

-Push-ups

-Jumping Jacks

-handstand hold

Weightlifting

Snatch (5×1 @ 80%)

2 @ 50%

2 @ 60%

2 @ 70%

1 @ 75%

5×1 @ 80%

Metcon

Metcon (Time)

1000m Row

-then-

21-15-9

KB Swings (53/35)

Ball Slams (20#)

RX+:

KB (70/53)

Ball Slams (30#)

Scale:

KB (35/26)


Open Gym

CrossFit Sans Reproche – Open Gym

Come in and work on some trouble areas, make up a missed WOD, practice Oly lifting technique, have an “active” rest day, or just to hang out with some other really cool/fun people.

Metcon (Time)

Open Gym


12/23/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

(5:00 minutes)

Weightlifting

Back Squat (3×2 @ 90%)

2 @ 50%

2 @ 60%

2 @ 70%

2 @ 80%

2 @ 85%

3×2 @ 90%

Weighted Pull-ups (5×3)

Progressive Weights

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min. AMRAP

8 TGU (53/35) (Alternating)

8 Deadlifts (225/155)

Scale Options:

TGU: (35/26), (26/18)

DL: (205/140), (185/130), (155/105)


12/22/2015

CrossFit Sans Reproche – CrossFit

Warm-up

(No Measure)

4:00 Jump Rope – practice singles, jogging, skips, rhythm, dubs…etc…

3X (3:00 minutes)

10 Jumping Jacks

10 Sit-ups

10 Touch your toes, reach for the sky

Weightlifting

Clean and Jerk (3×1 @ 90%)

2 @ 50%

2 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

3×1 @ 90%

Metcon

Metcon (Time)

6 RFT

3 Push Jerk 155/110

6 Toe to bar

9 Push-ups

Scaling Options:

Push Jerk: (135/95), (115/80), (95/65)

T2B: Feet above parallel, K2E, T2P

Push-ups: Knee push-ups (but always use full ROM and hold a good plank)


12/21/2015

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and Up

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Weightlifting

Snatch (3×1 @ 90%)

2 @ 50%

2 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

3×1 @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

5 RFT (15:00 min. max)

8 Shuttle Runs

15 OHS (95/65)


12/19/2015

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

Weightlifting

Bench Press (1 @ 95%)

6 @ 30%

5 @ 40%

4 @ 50%

3 @ 60%

3 @ 70%

2 @ 75%

2 @ 85%

1 (or more) @ 95%

Metcon

Metcon (Time)

10 RFT

10 C2B Pull-ups

50 Dubs

Scale:

-7 Rounds

-7 C2B, 10 Pull-ups

-40 Dubs, 1:00 Dub attempts, 100s


12/18/2015

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

Rx’d work:

4 rounds for quality

5 to 50ft of handstand walk

10 strict toes to bar

10 plate walks – wall or freestanding

Scaled work:

4 rounds for quality

10 shoulder touches (off box or wall)

10 V-ups

10 plate walk against wall

Weightlifting

Split Jerk (1×1 @ 100%)

2 @ 50%

2 @ 60%

1 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

1 @ 100%

Metcon

Metcon (Time)

For Time (15:00 max):

25 Wallballs (20/14)

-then-

5 Rounds of:

5 Burpees

10 Box Jumps (24/20)

15 KBS (53/35)

20 Sit-ups

-then-

25 Wallballs (20/14)

Scale rounds to 4

Scale KBS to (35/26)

Scale WB to (14#/10#) and/or (9’/8′)