Metcon 10/21/2017


CrossFit Sine Pari – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

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Metcon 10/20/2017


CrossFit Sine Pari – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting L1

Split Jerk (7 x 1)

Progressive

Weightlifting L2

Back Squat (4 x 5)

5@60%

5@65%

5@70%

5@70%

Weightlifting L2

Front Squat (4 x 5)

5@60%

5@70%

5@75%

5@80%

Metcon L1

Metcon (Time)

20-18-16-14-12-10-8-6-4-2

Alternating Dumbbell Snatch 4o/30

Between sets 60′ plate pinch carry w/ 25s/15s plates

*Workout ends with plate carry

Metcon L2

Metcon (Time)

3 Rounds

7 Deadlifts 345/225

7 Muscle ups

INTO

3 Rounds

21 Wallballs 20/15

21 Toes 2 Bar

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Metcon 10/19/2017


CrossFit Sine Pari – CrossFit Kids

Metcon

Metcon (Time)

20-18-16-14-12-10-8-6-4-2

Alternating Dumbbell Snatch 10/8

Between sets 60 foot plate pinch carry w/10lb plates

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Metcon 10/19/2017


CrossFit Sine Pari – CrossFit

Warm-up

400m Row

10 Over & Back

10 OHS

10 Trunk Twists

10 Strict Pull-ups

Skills

10 minute EMOM 10 Banded Kettlebell Swings

Metcon L1

Metcon (AMRAP – Reps)

LEVEL 1

5 Rounds

30 Sec. Max Calorie Row

30 Sec. REST

30 Sec. Max Ball Slams 20/15

30 Sec. REST

30 Sec. Max Toes 2 Bar

30 Sec. REST

Metcon L2

Metcon (AMRAP – Reps)

LEVEL 2

10 minute AMRAP

30 Burpee Jump and Touch

30 Clean & Jerks 135/95

20 Burpee Jump and Touch

20 Clean & Jerks

10 Burpee Jump and Touch

MAX REP Clean & Jerks 225/155

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Metcon 10/18/2017


CrossFit Sine Pari – CrossFit

Warm-up

Tabata

4 Rounds 20 on 10 off

Double Unders

After Tabata

10 OHS

10 Over & Back

Arm Circles

10 Trunk Twists

Weightlifting

Power Snatch (7 x 1)

Power Snatch + Overhead Squat + Full Snatch

*Progressive

Metcon L1

Metcon (Time)

LEVEL 1

50 Back Squats 95/65

40 Shoulder to Overhead

30 Front Squats

20 Power Cleans

10 Power Snatches

Metcon L2

Metcon (Time)

LEVEL 2

5 Rounds

35 Calorie Row

15 GHD sit-ups

9 Bench Press 185/115

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Metcon 10/17/2017


CrossFit Sine Pari – CrossFit

Warm-up

100 Double unders

10 Strict pull-ups

10 Strict handstand push-ups

10 Dips

10 Muscle-ups (Strict)

5 Rope climbs

– 12 min cap

Weightlifting

Clean Pull (10 x 2)

Work up to 90% of 1rm clean

Weightlifting

High Hang Power Clean + Below the Knee Power Clean 10 x 1 Complex

*Progressive

Metcon L1

Metcon (Time)

LEVEL 1

6 Rounds

400m Run

*new round every 3 minutes

*Score = Slowest round

Metcon L2

Metcon (Time)

LEVEL 2

800m Run

50 Power Snatches 95/65

50 Chest to Bar Pull-ups

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Metcon 10/17/2017


CrossFit Sine Pari – CrossFit Kids

Weightlifting

Clean (7 x 1)

Clean Complex

Clean Deadlift, Squat Clean, Front Squat

*Progressive

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

15 Box Jumps 20

12 Deadlift 85lbs

9 Bar Facing Burpees with hop over bar

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Metcon 10/16/2017

CrossFit Sine Pari – CrossFit

Warm-up

50 Double Unders

Leg Swings

Arm/Wrist/Ankle Circles

40 Double Unders

30 Seconds knees to chest in place

30 Seconds butt kicks in place

30 Double Unders

10 Trunk Twists

10 Over & Back

10 OHS

20 Double Unders

Weightlifting L1

7x 1: Clean (7 x 1)

Clean Complex

Clean Deadlift, Squat Clean, Front Squat

*Progressive

Metcon L1

Metcon (AMRAP – Rounds and Reps)

LEVEL 1

12 minute AMRAP

15 Box Jumps

12 Deadlift 165/110

9 Bar facing burpees w/hop over bar

Weightlifting L2

Back Squat (5-3-2-2-1)

5@60%

3@70%

2@80%

2@90%

1@95%

1@103

Weightlifting L2

Front Squat (4 x 5)

5@60%

5@70%

5@75%

5@75%

Metcon L2

Metcon (Time)

9-6-3

Thruster 165/110

21-15-9

Ring Dip

*Muscle up to dip for RX

Weightlifting WWT

Clean (1 x 1)

Metcon WWT

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

15 Box Jumps 20

12 Deadlift 95

9 Burpees w/hop over bar

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Metcon 10/15/2017


CrossFit Sine Pari – CrossFit

Metcon L1

Metcon (Time)

5 Rounds

10 Toes 2 Bar

10 Poer Snatch 75/55

10 Wallballs 20/15

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Metcon 10/14/2017

CrossFit Sine Pari – CrossFit

Warm-up

Group

Knees up

Butt Kicks

Karoke

Lunge with twist

Inch worm

Metcon

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Weightlifting

Olympic Lifting Class

1 hour to work on your Oly lifts

Metcon – Fundamentals

Metcon

Metcon (Time)

5 Rounds

10 Ab mat Sit-ups

10 Deadlifts 95/65

10 Wallballs 14/10

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