Monthly Archives: June 2019


12/24/2018

CrossFit Sans Reproche – CrossFit

View Public Whiteboard

Metcon

Perform in reverse order.

Start with 12 Front Squats and end with 2 C&J’s

12 Days of Outlaw (Time)

12 Days of Outlaw

After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

RX+:

1 Clean & Jerk @ 225/150#

2 Muscle-Ups

3 Box Jumps 36/30″

4 Hang Squat Snatch @ 115/75#

5 Bar Facing Burpees

6 Push Press @ 115/75#

7 Pistols (alternating)

8 T2B

9 Wall Ball 20/14#

10 C2B Pullups

11 HSPU

12 Front Squats @ 225/150# (no racks)

RX:

1 Clean & Jerk @ 185/120#

2 Dips

3 Box Jumps 30/24″

4 Hang Squat Snatch @ 95/65#

5 Bar Facing Burpees

6 Push Press @ 95/65#

7 Box Top Pistols

8 T2B

9 Wall Ball 20/14#

10 Pullups

11 HSPU

12 Front Squats @ 185/120# (no racks)

Scale:

1 Clean & Jerk @ 135/95#

2 Push-Ups

3 Box Jumps 24/20″

4 Hang Snatch @ 65/45#

5 Bar Facing Burpees

6 Push Press @ 65/45#

7 Air Squats

8 Toes to Pole (feet above waist)

9 Wall Ball 14/10#

10 Ring Rows

11 Toes on Box HSPU

12 Front Squats @ 135/95# (no racks)

Notes: Clean & Jerk may be any style. HSPU are head to floor and kipping is allowed. Racks ARE NOT allowed for Front Squats.

My Christmas gift to you…


06/21/2019 is 01/13/2017 and is some other date that I can’t remember :)

Sans Reproche – CrossFit Teens

View Public Whiteboard

Warm-up

Warm-up (No Measure)

6 min

Metcon

3 Min. Assault Bike for Max Calories (Calories)

3 minutes of Assault Bike for Max. Calories

Metcon

Metcon (AMRAP – Rounds)

EMOM for 20 min.

5 Thrusters (95/65)

7 Push-ups

9 Sit-ups

Scale reps as needed.

Scale Weight to:

80/55, 65/45, 55/35

*score is total number of rounds completed before scaling further.

*If you RX and complete first 10 minutes, but then have to scale back reps or weight, then your score is 10 as RX.

*Continue WOD for the whole 20 minutes, but scale as needed to finish.

Try to finish Round 20 the same as you finished Round 1.