Monthly Archives: November 2016


11/19/2016

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes:

5 Ball Slams

5 Taters

3 Shuttle Runs

Weightlifting

6 minutes to Warm-up on Bench Press

~then~

Bench Press (10-5-10-5)

New set every 3:00

– Improve on second set of 10 and 5

Bench Press (1×10)

Bench Press (1×5)

Bench Press (1×10)

Bench Press (1×5)

Metcon

Metcon (Time)

7 RFT

7 Front Squats (135/95)

7 Ring Dips


11/11/2016

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

Type the details of the warm-up

Weightlifting

Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

“21 Guns”

21 minute AMRAP

400m Run

21 Push-ups

21 Box Jumps

15 Burpees

9 Pull-ups