Monthly Archives: October 2016


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


10/01/2016

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

5x (2:00)

5 Wallballs

5 Burpees over Ball

5x (2:00)

5 Pull-ups (strict)

10 Jumping Jacks

2:00 minutes

Assault Bike

Weightlifting

Bench Press (NFL Combine Bench Press test)

Take 10:00 to warm up, then:

Bench Press AMRAP without re-racking the bar. You MUST use a SPOTTER.

NFL Combine Rx’d: 225/155

LIII: 185/135

LII: 135/95

LI.5: 95/65

LI: 45/35

Bench Press Warmup:

Choose an appropriate weight to follow the reps scheme below, using lightly progressive weights.

10-8-6-4-2

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

8 Atomic Sit-ups

8 Jumping Switch Lunges

~then~

500m Row

500m Row (Time)

Max Effort 500m Row