CrossFit Sans Reproche – CrossFit
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Warm-up (No Measure)
1000 meters for time split between two partners.
5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters.
There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees.
Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait.
We will cap this game at 8 minutes.
12 Total Sets (4 of each)
Progressive weights (for each set, if possible)
4 Sets – High Hang Snatch
4 Sets – Hang Snatch
4 Sets – Snatch (from the floor)
High-Hang Snatch (4×1)
Hang Snatch (4×1)
Metcon (AMRAP – Rounds and Reps)
As Many Rounds (and reps) As Possible
in 20 minutes of:
DB Farmers Carry (50’s/35’s)
6 Box Step-Overs (20″)
4 HSPU’s (Wall Climbs)
2 Rope Climbs
The athlete working will be carrying their dumbbells with them while they do each station and while they travel to each station.
*For the Box Step-Overs, the athlete will “farmer carry” the dumbbells as they step up and over the box for all 6 reps.
Then, after 6 reps, the athlete will “farmer carry” the DB’s to the wall to perform either 4 HSPU’s (with hands on the handles of the DB’s and w/ 1 AbMat) or 4 Wall Climbs.
Then, the athlete will carry the DB’s over to the Rope Climbs and perform 2 Rope Climbs.
Lastly, the athlete will carry the DB’s back to the start to pass off to their partner.
1 athlete getting all the way through equals 1 round.