Monthly Archives: July 2016


07/27/2016

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4:00

4 Burpees

6 Wallballs

8 OH Lunges

Weightlifting

Deadlift (5×3 @ 75%)

New set every 2:00 minutes

Metcon

Metcon (Time)

5 RFT (15 min cap)

2 Muscle-ups

4 Box Jumps (30″/24″)

8 Russian Twists (20/14)

16 Front Squats (115/75)

32 Double Unders (64s)

MU scale:

2X

3 Pull-Ups

3 Dips

EXTRA CREDIT

Metcon (Distance)

2:00 Max. Effort Row


07/25/2016 LIFTIN’ HEAVY!

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

3-5 Reps each:

Oly Deadlift to power position

Hang Clean

Split Jerk

Full Squat Clean (from floor, or below knees)

*Progressive weights each round

Metcon

1/4: Metcon (Weight)

EMOM 5 minutes

5 C&J

Approx. 50%

~1 min. rest~

RX+: (135/95)

RX: (115/80)

L3: (95/65)

2/4: Metcon (Weight)

EMOM 5 minutes

3 C&J

Approx. 65-70%

~1 min. rest~

RX+: (185/135)

RX: (165/115)

L3: (115/80)

3/4: Metcon (Weight)

Every 30 seconds for 5 minutes

1 C&J

Approx. 80%

~1 min. rest~

RX+: (225/155)

RX: (205/140)

L3: (155/105)

4/4: Metcon (Weight)

EMOM 5 minutes

5 C&J (same as 1st round)

(No Measure)

Balance, Handstand, & Core Warmup:

1. 5×10 Second Handstand Hold (belly to wall) Scale to toes/knees on box.

2. 20 Tuck-ups

3. 30 Deficit Hand Release Push-ups

4. 40 Superman Pulses

Burgener Warmup:

1. Down & Up

2. Elbows High & Outside

3. Muscle Snatch

4. Snatch lands at 2″, 4″, 6″

5. Hang Squat Snatch

6. From below the knees, Squat Snatch

7. Sots Press