Daily Archives: March 12, 2019


03/12/2019

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

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