Monthly Archives: June 2016


06/22/201 Teens

CrossFit Sans Reproche – CrossFit Teens

Warm-up

Warm-up (No Measure)

3 Rounds (progressive weights)

5 Reps each:

Snatch-grip Deadlift

Hang Power Snatch

OHS

Behind-the-Neck Split Jerk

Weightlifting

Push Press (5×3 @ 85%)

6 minutes: Warm-up

10 minutes:

5 sets of 3 reps at 85% of your 1RM. New set every 2 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP

6 Hand Release Burpees

22 Sit-ups

5 Chin-ups

*chin-ups are with a revers grip


06/14/2016

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4X: (8 min. max.)

10 sec. frog stand hold

10 sec. Samson Stretch R & L

10 Push-ups

10 Sit-ups

10 Superman Pulses

Weightlifting

Push Press (1RM)

15 Minutes to work up to a 1RM.

Focus on strong hip drive

(Dip-Drive-Press)

Tight Core.

Drive the bar off your shoulders.

Metcon

Metcon (AMRAP – Reps)

4 rounds

Each round is 3 minutes

90 second rest between each round

Total WOD time (including rest) is 16:30.

AMRAP each round…continue each round where you stopped in the previous round.

Score is total reps.

1-2-3-4-5-6-7-8-etc…

Deadlift

10-20-30-40-50-60-70-80-etc…

Double Unders

RX+: (275/185), Unbroken Dubs

RX: (275/185)

L3: (245/165)

L2: (205/140)

L1: (185/125)