Daily Archives: March 13, 2019


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