CrossFit Sans Reproche – CrossFit
Warm-up (No Measure)
Tabata Hollow Rock Hold
:20 Hold a Hollow Rock
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Spend 5-10 minutes warming up C&J
Tears for Fears (AMRAP – Reps)
Squat Clean & Jerk (135/95)
RX score requires a full Squat (Hips below Knees).
The Jerk can be any type of S2OH; Press, Push Press, Push Jerk, or Split Jerk. But, it cannot be a Thruster.
Full lockout of the Jerk must be established, with the feet in line and the knees, hips and elbows locked out and the bar over the mid-plane of the body.
12 KBS (53/35)
16 ab-mat sit-ups
8 Dynamic Push-ups
12 KBS (70/53)
16 Strict ab-mat sit-ups (arms crossed over chest)
*Do not (EVER) drop KB’s! Or the rep doesn’t count!
*Dynamic Push-ups: position 2 45# bumpers beside each hand. Start at the top of the push-up, lower down to hit your chest, then explode back up to get your hands to land on the top of the bumpers (that equals 1). You can then walk hands back to the floor or “jump” them back to begin the next push-up.