Monthly Archives: July 2017


7/31/2017

CrossFit Sans Reproche – Weightlifting

Snatch (3×1 @ 75%)

Clean and Jerk (3×1 @ 70%)

Snatch Pull (3×3 @ 90%)

Snatch Grip Deadlift (3×3 @ 100%)

Front Squat (5×3 @ 75%)

Follow each set w/ 3 box jumps


07/31/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4X

5 Ring Push-ups (4″)

10 sec HS Hold

15 yard duck walk

Weightlifting

Bench Press (3 (or more) @ 90%)

5 @ 40%

4 @ 50%

3 @ 60%

3 @ 70%

3 @ 80%

3 (or more) @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min. AMRAP

5 Overhead squats 95/65

7 Sumo deadlift high pull

400m Run


07/29/2017 WL

CrossFit Sans Reproche – Weightlifting

Muscle Snatch (Work to a heavy single)

Hang Snatch (4 sets of 2 @ 70%)

Hang Power Clean (below the knees) + Push Jerk (4 sets @ 70%)

Pull-ups (Strict) (3 x max)

Strict Pull-ups


07/29/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

2:00 at each station:

– Jump Rope

– Bike

– Row

*200m run

Weightlifting

Metcon (Weight)

5RM Deadlift Ladder

EMOM

Female Novice/Masters

75, 85, 105, 125, 145, 165, 175, 185

Male Novice/Masters

95, 115, 155, 195, 235, 275, 295, 315

Female Intermediate

95, 105, 125, 145, 165, 185, 195, 205

Male Intermediate

145, 165, 205, 245, 285, 325, 345, 365

5 additional pounds/rep above 5 will be given for the 8th bar

Metcon

https://festivusgames.com/divisions/

Metcon (Time)

WOD 3 – Burp, Jump and Row Balls to the Wall

With a 10-Minute Running Clock

PART 1

– 60 Row-Over Burpees

– While Your Partner Does Single Unders (SU)

Partners must switch if the rope jumper stops or misses.

PART 2

– Calorie Row

– While Your Partner Does Wall Balls

Partners must switch if the ball hits the ground.

Wallball Variations:

Intermediate Men: 20lbs/10ft

Intermediate Women: 14lbs/9ft

Novice/Masters Men: 14lbs/10ft

Novice/Masters Women: 10lbs/9ft

Score 3: Time to complete 60 burpees (both athletes burpees combine to achieve 60 – not 60 each)

Score 4: Total calories rowed + total wall balls.
In Part 1, on 3-2-1-Go! one partner will start SUs and the other partner will perform row-over burpees. Burpees can only be performed while SUs are successfully occurring. If the SU partner stops or misses the Athletes must switch exercises.

Part 2 only begins once the combined number of burpees reaches 60 in part 1. At the start of WOD 3 for each pair of Athletes, the judge will reset the rower to zero with total calories rowed being displayed on the monitor. The monitor should not be touched or reset again until the pair of Athletes complete WOD 3. This way the total calories rowed of both Athletes is easily measured. One partner will row while the other performs wall balls. The partner rowing can only row while their partner is performing wall balls. If the wall-ball Athlete drops the ball the Athletes must switch. Otherwise the Athletes decide when to switch and may switch as often as they want during the time allowed.

EXTRA CREDIT

Metcon (AMRAP – Reps)

wall balls

Metcon (Calories)

row


07/28/2017 is 05/29/2015

Flex Friday!

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up #2 (No Measure)

4 rounds

:15 Low Jump onto 45# Bumpers

:15 Push-up

:15 Ab Mat Sit-ups

:15 Alt. Lunge

:30 Rest

4 rounds

:15 Plank

:15 Plank L

:15 Plank R

:15 Superman

Weightlifting

Thruster (5×3)

After a good warmup of light weights, work up to a heavy 3 rep set.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

3 Wall climbs

10 Up-downs

5 Parallette pass-throughs (forward + back = 1)

10 Grasshoppers (right + left = 1)


07/26/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Drop Snatch (5 min. to establish a 1RM)

High-Hang Snatch (5 min. to establish a 1RM)

Hang Snatch (5 min. to establish a 1RM)

Snatch (5 min. to establish a 1RM)

Metcon

1 2 3

2 4 6 9

3 6 9 18

4 8 12 30

5 10 15 45

6 12 18 63

7 14 21 84

8 16 24 108

9 18 27 135

10 20 30 165

11 22 33 198

12 24 36 234

13 26 39 273

14 28 42 315

15 30 45 360

Metcon (AMRAP – Reps)

8 min. AMRAP

Pull-ups:

1-2-3-4-5-6-7-8-9-10-etc…

Sit-ups:

2-4-6-8-10-12-14-16-18-20-etc…

Round 1: 1 Pull-up and 2 Sit-ups

Round 2: 2 Pull-ups and 4 Sit-ups

Round 3: 3 Pull-ups and 6 Sit-ups

Round 4: 4 Pull-ups and 8 Sit-ups

etc…


Weightlifting 7/25

CrossFit Sans Reproche – Weightlifting

Muscle Snatch (3×2 @ 80%)

Snatch (2 position, 5×1 @ 65%)

2 position (floor, hang)

5 sets @ 65%

Clean (2 position, 5×1 @ 65%)

2 position (floor, hang)

5 sets @ 65%

Split Jerk (Push Jerk + Split Jerk @ 75%)


07/25/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

Pick a few areas needing stretched and hit as time permits:

Roll lumbar

Banded shoulder stretch

IT band stretch (pigeon)

Banded wrist stretch

Weightlifting

Push Press (7×1)

Progressive weights.

20 minutes

Metcon

Metcon (Time)

1200m Run

21 Kettlebell swings 53/35

21 Goblet squats

800m Run

15 Kettlebell swings

15 Goblet squats

400m Run

9 Kettlebell swings

9 Goblet squats

Use challenging kettlebell

May sub dumbbell if you don’t have a kettlebell that size

RX+: 70/53


weightlifting 7/24/2017

CrossFit Sans Reproche – Weightlifting

Clean and Jerk (3×1 @ 70%)

Front Squat (5×3 @ 83%)

Snatch Grip Deadlift (113% of Snatch)

Snatch Push Press (5×5 @ 75%)

Snatch Push Press

Pull-ups (Strict)

Strict Pull-ups