Monthly Archives: February 2018


02/28/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

6 min.

Weightlifting

Drop Snatch (3×2)

Every 2 minutes, for 6 minutes (3 sets):

Drop Snatch x 2 reps

(pause in the receiving position for 2-3 seconds)

Build in weight, but focus on speed and stability.

High-Hang Snatch (3×3 @ 50%)

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 3 reps @ 50%

Hang Snatch (3×1 @ 60%)

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch + Hang Snatch @ 60%

Snatch (3×1 @ 70%)

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch + Snatch @ 70%

Snatch (3×1 @ 80%)

Every 2 minutes, for 6 minutes (3 sets):

Snatch High Pull + Snatch @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

10-8-6-4-2

Burpee Box Jump Over (24″/20″)

KB Alt. G2OH (53/35)

RX+:

(70/53), (30″/24″)

*Burpees: Face the box, chest hits the ground. 2 footed jump & both feet touch the top of the box. You can step off.

*Kettlebell: Move the KB from the ground to overhead anyway that you want: C&J, Snatch. Alternate arms with each rep.


02/28/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

4 min.

PVC Burgener Warmup

3-5 reps each

1. Down & Up

2. Down & up, elbows high & outside

3. Down & up, elbows high & outside, muscle snatch

4. Snatch Drops w/ Bar Overhead 2”, 4”, 6”

Weightlifting

Drop Snatch (3×2)

Every 2 minutes, for 6 minutes (3 sets):

Drop Snatch x 2 reps

(pause in the receiving position for 2-3 seconds)

Build in weight, but focus on speed and stability.

High-Hang Snatch (3×3 @ 50%)

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 3 reps @ 50%

Hang Snatch (3×1 @ 60%)

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch + Hang Snatch @ 60%

Snatch (3×1 @ 70%)

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch + Snatch @ 70%

Snatch (3×1 @ 80%)

Every 2 minutes, for 6 minutes (3 sets):

Snatch High Pull + Snatch @ 80%

Metcon

Metcon (Time)

10-8-6-4-2

Burpee Box Jump Over (24″/20″)

KB Alt. G2OH (53/35)

RX+:

(70/53), (30″/24″)

*Burpees: Face the box, chest hits the ground. 2 footed jump & both feet touch the top of the box. You can step off.

*Kettlebell: Move the KB from the ground to overhead anyway that you want: C&J, Snatch. Alternate arms with each rep.


02/27/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

9 minutes

3X

6 TGU’s (3/side)

6 Goblet Squats

6 Get-up Sit-ups

12 Marching Glute Bridges

Weightlifting

Back Squat (3×3)

Warm-up:

5 @ 40%

4 @ 50%

3 @ 60%

Working Sets:

3 @ 70%

3 @ 80%

3 (or more) @ 90%

Metcon

Metcon (Time)

RX:

5 clean and jerks

4 rope climbs, 15 ft.

4 clean and jerks

3 rope climbs, 15 ft.

3 clean and jerks

2 rope climbs, 15 ft.

2 clean and jerks

1 rope climb, 15 ft.

1 clean and jerk

Increase weight on the clean and jerk each round.

RX:

Men: 135-145-155-165-185 lb.

Women: 95-105-115-120-125 lb.

Scaled:

Men: 65-75-95-105-115 lb.

Women: 35-45-55-65-75 lb.

……………………………………………..

RX+:

5-4-3-2-1 reps for time of

15-ft. rope climbs

Clean and jerks

Increase weight on the clean and jerk each round.

Men: 145-165-185-205-225 lb.

Women: 115-125-135-145-155 lb.


02/27/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

4 minutes

25 Jump Rope

2 Russian Baby-Makers to OH Squat

1:00 on each side:

– Banded Hip Opener

– Banded Ankle Opener

Weightlifting

Back Squat (3×3)

Warm-up:

5 @ 40%

4 @ 50%

3 @ 60%

Working sets:

3 @ 70%

3 @ 80%

3 (or more) @ 90%

Metcon

Metcon (Time)

3RFT


02/26/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

5 Rounds:

20 Jump Rope

3 Push-ups

6 Sit-ups

9 Air Squats

10 second HS Hold (frog stand)

Weightlifting

Deadlift (3×5)

1RM ESTIMATOR:

Weight x (1 + Reps (.033))

Warm-up:

5 @ 40%

4 @ 50%

3 @ 60%

Working sets:

5 @ 65%

5 @ 75%

5 (or more) @ 85%

Metcon

Metcon (Time)

10 RFT

5 Wallballs (20/14)

10 Yard Hand Stand Walk

Scale HS Walks to HS holds (shifting weight from left hand to right hand)


02/24/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

5 Rounds:

20 Jump Rope

3 Push-ups

6 Sit-ups

9 Air Squats

10 second HS Hold (frog stand)

Weightlifting

Bench Press (3×5)

1RM ESTIMATOR:

Weight x (1 + Reps (.033))

Warm-up:

5 @ 40%

4 @ 50%

3 @ 60%

Working sets:

5 @ 65%

5 @ 75%

5 (or more) @ 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min. AMRAP

5 Good-mornings (45/35)

10 Jump Switch Lunges (5/side)

20 Double Unders

RX+:

8 Good-mornings (45/35)

16 Jump Switch Lunges (8/side)

32 Double Unders

*Do not drop empty barbells 🙂


02/21/2018

CrossFit Sans Reproche – CrossFit

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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

Shoulder Press (3×5)

1RM ESTIMATOR:

Weight x (1 + Reps (.033))

Warm-up:

5 @ 40%

4 @ 50%

3 @ 60%

Working sets:

5 @ 65%

5 @ 75%

5 (or more) @ 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP

5 Power Snatches (75/55)

8 T2B

RX+:

5 Power Snatches (95/65)

8 T2B


02/20/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

2×2 of each with progressive weights

Drop Clean

High Hang Clean

Low Hang Clean

Clean

Weightlifting

Clean (3×1 @ 85%)

2 @ 50%

2 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

3×1 @ 85%

Metcon

Metcon (Time)

3RFT

– 400m Run

– 5 Handstand Push-ups

– 5 Deadlifts (225/155)

RX+:

– 400m Run

– 10 Handstand Push-ups

– 10 Deadlifts (225/155)

Scale HSPU to DB PP AHAP


02/19/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

4 minutes

25 Jump Rope

2 Russian Baby-Makers to OH Squat

1:00 on each side:

– Banded Hip Opener

– Banded Ankle Opener

Weightlifting

Back Squat (3×5)

1RM ESTIMATOR:

Weight x (1 + Reps (.033))

Warm-up:

5 @ 40%

4 @ 50%

3 @ 60%

Working sets:

5 @ 65%

5 @ 75%

5 (or more) @ 85%

Metcon

Metcon (Time)

3RFT

25 Air Squats

20 Kettlebell Swings (53/35)

15 Push-ups

RX+

30 Air Squats

25 Kettlebell Swings (53/35)

20 Push-ups


02/17/2018

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

WARMUP FUN!!

Gymnastics

Pull-ups (Strict) (3 sets of max. effort)

Strict Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min. AMRAP

12 Dumbbell Snatch (50/35)

12 Burpee Box Jump Overs (24/20)