Monthly Archives: March 2019


08/31/2018

CrossFit Sans Reproche – CrossFit

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Metcon

Metcon (Time)

Doubles and Oly

For time:

50 double-unders

5 squat snatches

50 double-unders

4 squat snatches

50 double-unders

3 squat snatches

50 double-unders

2 squat snatches

Add weight to the snatch each round.

RX: 115-135-155-175

RX+: 135-165-185-205

Men: 185-205-225-245 lb.

Women: 135-145-155-165 lb.


03/16/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

3-4 Rounds…

:25 Work

:10 Transition

– Row for calories

– Push-ups

– Jump Rope

– Sit-ups

– Handstand Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Person Team Workout:

25 minute Team AMRAP:

A. 20/15 Calorie Row

B. AMRAP Wallballs

C. Rest

Wallballs RX: (20#/14#), (10’/9′)

This is a “follow the leader” format. At 3, 2, 1, GO only 1 person will start, but after that, there will always be 2 working and 1 resting…

Person X Starts while person Y & Z wait.

Once Person X finishes the row, he/she will move to the Wallballs and Person Y will begin Rowing. Person X will work to accumulate AMRAP Wallballs while person Y rows the required amount of calories. As soon as Person Y finishes the Row, they move to the Wallballs, person X rests, and person Z can begin working…

*Score is TOTAL Wallballs and Calories


03/13/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

:15 Work / :05 rest

Russian KB swings

Plank KB Taps

Goblet Squats

Get-up Sit-ups

Weightlifting

Back Squat (2×1)

6 Sets:

1 Pausing Repetition (3s in bottom)

Sets #1 – 70%

Sets #2 – 70%

Sets #3 – 73%

Sets #4 – 73%

Sets #5 – 76%

Sets #6 – 76%

Metcon

Metcon (No Measure)

“On The 2:00” x 3 Rounds (18:00):

*set clock for 9 rounds that last 2 minutes each.

A) 6×10 Yard Shuttle, 6 Power Snatches, 6 Overhead Squats

B) 6×10 Yard Shuttle, 12 Ball Slams

C) 6×10 Yard Shuttle, 6 DB Hang Clean, 6 DB Thrusters

RX: Barbell (95/65), DB (50/35)

* if 6 reps are too many to get all the work done within the 2 minute time cap, do less


03/12/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

6 MIN.

Run 3 laps

Side shuffle 2 laps

Karaoke 1 lap

Knee hugs / Quad Stretch

Hand kicks / floor touch

2-footed hops / Duck walk

Bear crawl / crab walk

Weightlifting

Hang Power Clean + Push Jerk (5×1)

-15 minutes

-Progressive Weights.

-Work to get a new set every 2-3 minutes.

-Record weights used for each set in the notes section.

This is a primer for the WOD. Work the mechanics, timing, and form. Have powerful legs and hips to drive the bar vertical. Have fast elbows to spin around the bar and catch in the front rack.

Metcon

Metcon (Time)

4 Rounds, “On the 5:00”:

– 15 Sit-ups

– 12 Barbell-Facing Burpees

– 9 Deadlifts

– 6 Hang Power Cleans

– 3 Push Jerks

Rx – 135/95

*Score is slowest time of the 4 rounds

RX+:

– 18 Sit-ups

– 15 Barbell-Facing Burpees

– 12 Deadlifts

– 9 Hang Power Cleans

– 6 Push Jerks


03/11/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

Banded shoulder stretches:

– pass-thru’s

– pull-aparts

– pull-downs

– front rack to overhead

4X

3 Shuttle Runs

– 3 Push-ups

– 3 Squats

– 3 Ring Rows

Weightlifting

Bench Press (9-7-5-3)

Progressive weights.

Add weights used to notes.

Bent Over Row (9-7-5-3)

Progressive weights.

Add weights used to notes.

Metcon

Metcon (Time)

3 RFT in reps of:

21-15-9

– Pull-ups

– Kettlebell Swings (53/35)

*50 Double Unders after each round.

*11 minute time cap.

Scale reps as:

18-12-6, 15-10-5

Scale Pull-ups as: Banded, Jumping, Ring Rows, from your knees…

Scale Double Unders to 2X Singles.


03/09/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

:25 run laps

:15 work:

– Burpees

– Sit-ups

– Squats

– Jumping Jacks

Metcon

Metcon (Time)

Teams of 3, with a 30:00 Cap:

50/35 Calorie Assault Bike

– 60 Power Snatches

– 60 Thrusters (65/45)

50/35 Calorie Assault Bike

– 48 Power Snatches

– 48 Thrusters (75/55)

50/35 Calorie Assault Bike

– 36 Power Snatches

– 36 Thrusters (95/65)

50/35 Calorie Assault Bike

– 24 Power Snatches

– 24 Thrusters (115/80)

50/35 Calorie Assault Bike

– 12 Power Snatches

– 12 Thrusters (135/95)

(70/50 cal. row, if needed)

RX+:

60/40 Calorie Assault Bike

– 60 Power Snatches

– 60 Thrusters (75/55)

60/40 Calorie Assault Bike

– 48 Power Snatches

– 48 Thrusters (95/65)

60/40 Calorie Assault Bike

– 36 Power Snatches

– 36 Thrusters (115/80)

60/40 Calorie Assault Bike

– 24 Power Snatches

– 24 Thrusters (135/95)

60/40 Calorie Assault Bike

– 12 Power Snatches

– 12 Thrusters (155/105)

(80/55 cal. row, if needed)

Solo

15/10 Calorie Assault Bike

– 15 Power Snatches

– 15 Thrusters (65/45)

15/10 Calorie Assault Bike

– 12 Power Snatches

– 12 Thrusters (75/55)

15/10 Calorie Assault Bike

– 9 Power Snatches

– 9 Thrusters (95/65)

15/10 Calorie Assault Bike

– 6 Power Snatches

– 6 Thrusters (115/80)

15/10 Calorie Assault Bike

– 3 Power Snatches

– 3 Thrusters (135/95)

(20/15 cal. row, if needed)

RX+ Solo:

20/15 Calorie Assault Bike

– 15 Power Snatches

– 15 Thrusters (75/55)

20/15 Calorie Assault Bike

– 12 Power Snatches

– 12 Thrusters (95/65)

20/15 Calorie Assault Bike

– 9 Power Snatches

– 9 Thrusters (115/80)

20/15 Calorie Assault Bike

– 6 Power Snatches

– 6 Thrusters (135/95)

20/15 Calorie Assault Bike

– 3 Power Snatches

– 3 Thrusters (155/105)

(25/18 cal. row, if needed)

RX++ Solo:

15 – (95/65)

12 – (115/80)

9 – (135/95)

6 – (155/105)

3 – (185/125)


CrossFit Games Open WOD 19.3

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

8 min.

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Teens (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Teens Scaled (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes


03/06/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

PVC Warm-up:

– Pass-Thoughs

– Shoulder opener

– Good morning Squats

– Klokov Press

– OHS

Burgener Warm-up

1. Down & Up

2. Elbows high

3. Muscle Snatch

4. Snatch Lands 2″, 4″, 6″, Full

5. High Hang Snatch

6. Hang Snatch

7. Mid-shin Snatch

Weightlifting

3-Position Power Snatch (5×1)

– High Hang

– Hang (at just above the knees)

– Touch & Go from the floor
5 Sets:

Set #1 – 60%

Set #2 – 64%

Set #3 – 68%

Set #4 – 72%

Set #5 – 72-75%

Percentages based off of estimated 1RM Power Snatch

Metcon

Metcon (No Measure)

Rotating stations “On the 1:30” x 18:00 (Twice through):

1 – 1:00 Moderate Row/Bike/Ski/Run

2 – 10 Thrusters (95/65) + 10 CTB Pull-Ups

3 – 1:00 Moderate Row/Bike/Ski/Run

4 – 10 Overhead Squats (95/65) + 3-5 Bar MU

5 – 1:00 Moderate Row/Bike/Ski/Run

6 – 10 Snatch (95/65) + 10 Sit-ups

*If 10 reps doesn’t give you enough time, do less

Scale:

1 – 1:00 Moderate Row/Bike/Ski/Run

2 – 8 Thrusters (75/55) + 8 Pull-Ups

3 – 1:00 Moderate Row/Bike/Ski/Run

4 – 8 Overhead Squats (75/55) + 3-5 C2B Pull-ups

5 – 1:00 Moderate Row/Bike/Ski/Run

6 – 8 Snatch (75/55) + 8 Sit-ups


03/05/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds

:15 Work

:05 Transition

– Wallballs

– Russian Twists

– Handstand Hold

– Monkey Hang

Weightlifting

Back Squat (1 Rep @ 86, 89, 92%)

6 Sets:

5 Reps @ 72%

4 Reps @ 77%

3 Reps @ 82%

1 Rep @ 86%

1 Rep @ 89%

1 Rep @ 92%

*rest about 3:00 between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min. AMRAP

10 (R) DB Hang C&J (50/35)

10 Box Step-Overs w/DB (20″)

10 (L) DB Hang C&J (50/35)

10 Box Step-Overs w/DB (20″)

Scale by using less weight, doing less reps, using shorter step (stack bumpers), not carrying DB over box, etc…


03/04/2019

CrossFit Sans Reproche – CrossFit

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Warm-up

Warm-up (No Measure)

4X

:15 Jump Rope

:05 Transition

:15 Core

– Sit-ups

– Toe Touch X-ups

– Swimmers

– Supermans

Weightlifting

Deadlift (1×5 @ 85%)

5 @ 40%

4 @ 50%

3 @ 60%

5 @ 65%

5 @ 75%

5 @ 85%

Metcon

Metcon (2 Rounds for reps)

2 Rounds

4 min. AMRAP:

– 5 Strict Barbell Rows

– 7 Push-ups

– 9 Air Squats

*2 min. break between cycles. Restart the AMRAP after each cycle.

(21 reps per round)

RX: (115/80)

RX+: (135/95)