Metcon 8/16/2017


CrossFit Sine Pari – CrossFit

Warm-up

800m Run

Arm/Wrist/Ankle Circles

10 Self Hugs

10 Over & Back

10 OHS

Burgener Warm-up

Weightlifting

Snatch (1 x 1 )

1×5@50%- 2 minute rest

1×3@60% – 2 minute rest

1×2@70% – 2 miniute rest

1×1@80% – 3 minute rest

1×1@90% – 5 minute rest

1×1@102/105%

Metcon

Metcon (AMRAP – Rounds and Reps)

LEVEL 1

15 minute AMRAP

200m Run

5 Kettlebell Snatch right arm 55/35

5 Kettlebell Snatch left

7 Burpees

Metcon

Metcon (No Measure)

LEVEL 2

50/100/50 Sprints (No Measure)

15 Minutes

Every 30 Seconds for 5 Min Run 50m

Every 30 Seconds for 5 Min Run 100m

Every 30 Seconds for 5 Min Run 50m

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Metcon 8/15/2017


CrossFit Sine Pari – CrossFit

Warm-up

400m Run

Arm/Wrist/Ankle Circles

10 Over & Back

10 OHS

300m Run

Empty Bar

7 Power Cleans

10 Wallballs

200m Run

Weightlifting

Shoulder Press (1 x 1 )

1×5@50%- 2 minute rest

1×3@60% – 2 minute rest

1×2@70% – 2 miniute rest

1×1@80% – 3 minute rest

1×1@90% – 5 minute rest

1×1@102/105%

Metcon

Metcon (Time)

LEVEL 1

5 Rounds

7 Power Cleans 165/110

14 Wallballs 20/14

Metcon

Metcon (Time)

LEVEL 2

5 Rounds

7 Power Cleans 225/155

5 Tire Flips

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Metcon 8/14/2017


CrossFit Sine Pari – CrossFit

For those that missed a 1rm last week we will do 2 more weeks of 1rm’s. May you all lift up a new weight load!

Warm-up

400m Run

Arm/Wrist/Ankle Circles

10 Self Hugs

10 Over & Back

10 OHS

5 second hold of downward dog

5 second hold of puppy dog

Weightlifting

Back Squat (1 x1 )

1×5@50%- 2 minute rest

1×3@60% – 2 minute rest

1×2@70% – 2 miniute rest

1×1@80% – 3 minute rest

1×1@90% – 5 minute rest

1×1@102/105%

Metcon

Metcon (AMRAP – Rounds and Reps)

LEVEL 1

12 minute AMRAP

3 Power Snatches 95/65

3 Sit-ups

6 Power Snatches

6 Site-ups

9 Power Snatches

9 Sit-ups………

Metcon

Metcon (Time)

LEVLE 2

6 Rounds

9 Sit-ups

3 Thrusters 165/110

200m Run

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Metcon 8/12/2017


CrossFit Sine Pari – CrossFit

Warm-up

1 mile run

stretch

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

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Metcon 8/11/2017


CrossFit Sine Pari – CrossFit

Warm-up

1 mile run

stretch

Weightlifting

Shoulder Press (1 x 1 )

1×5@50%- 2 minute rest

1×3@60% – 2 minute rest

1×2@70% – 2 miniute rest

1×1@80% – 3 minute rest

1×1@90% – 5 minute rest

1×1@102/105%

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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Metcon 8/10/2017


CrossFit Sine Pari – CrossFit

Warm-up

1 mile run

stretch

Weightlifting

Back Squat (1 x 1)

1×5@50%- 2 minute rest

1×3@60% – 2 minute rest

1×2@70% – 2 miniute rest

1×1@80% – 3 minute rest

1×1@90% – 5 minute rest

1×1@102/105%

Metcon

Metcon (Time)

LEVEL 1

4 Rounds

400m Run

10 Alternating Barbell Front Rack Lunges 135/85

15 Push-ups

Metcon

Metcon (Time)

LEVEL 2

3 Rounds

250m Row

10 Kettlebell Swings 70/55

10 Burpees

10 Kettlebell Swings

10 Burpees

10 Kettlebell Swings

250m Row

REST 3:00

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Metcon 8/9/2017


CrossFit Sine Pari – CrossFit

Warm-up

800m Run

10 Wallballs

10 Box Jumps

Weightlifting

Front Squat (4 x 5)

New set every 2:00

5@60%

5@70%

5@75%

5@75%

Metcon

Metcon (Time)

LEVEL 1

3 Rounds

400m Run

21 Kettlebell Thrusters 35/25

14 Wallballs 20/14

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

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Metcon 8/08/2017

CrossFit Sine Pari – CrossFit

Warm-up

1 mile run

stretch

Weightlifting

Deadlift (1 x 1)

1×5@50%- 2 minute rest

1×3@60% – 2 minute rest

1×2@70% – 2 miniute rest

1×1@80% – 3 minute rest

1×1@90% – 5 minute rest

1×1@102/105%

Metcon

Metcon (Time)

LEVEL 1

4 Rounds

200m Run

20 Kettlebells 55/35

15 Sit-ups

10 Push-ups

Metcon

Metcon (Time)

LEVEL 2

200m Sled Drag

200m Sled Drag Backwards

Double Kettlebell Frotn Rack Walk 100m 55/35

100m Double Kettlebell Farmer Walk 55/35

10 Hang Power Cleans 135/95

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Metcon 8/07/2017


CrossFit Sine Pari – CrossFit

It’s 1 rep max time!!! I know your ALL excited!! We will be getting a new 1rm for ALL the lifts. Good Luck to you all!

Warm-up

1 mile run

stretch

Weightlifting

Bench Press (1 x 1)

1×5@50%- 2 minute rest

1×3@60% – 2 minute rest

1×2@70% – 2 miniute rest

1×1@80% – 3 minute rest

1×1@90% – 5 minute rest

1×1@102/105%

Metcon

Metcon (Time)

UNIVERSAL

75 Wallballs 20/14

100 Sit-ups

50 Wallballs

50 Sit-ups

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Metcon 8/5/2017


CrossFit Sine Pari – CrossFit

Warm-up

400m Run

10 Box Jumps

5 Burpees

EMPTY BAR

5 Sumo Deadlift High Pulls

5 Thrusters

Metcon

Wood (Time)

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 95#

10 Thrusters, 95#

Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here

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