Metcon 6/24/2017


CrossFit Sine Pari – CrossFit

Warm-up

Metcon

Hall (Time)

5 Rounds for time of:

3 Cleans, 225#

200m Sprint

20 Kettlebell Snatches, 1.5 pood (10 each arm)

Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here

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Metcon 6/23/2017

CrossFit Sine Pari – CrossFit

Warm-up

Pizza Game

Weightlifting

Back Squat (1 x 3 )

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

5 x 3 @ 70%

3 x 3 @ 80%

1 x 3++ @ 90%

Metcon

Metcon (Time)

UNIVERSAL

200m Run

20 Kettlebell Swings 55/35

20 Burpees

200m Run

15 KB Swings

15 Burpees

200m Run

10 KB Swings

10 Burpees

200m Run

5 KB Swings

5 Burpees

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Metcon 6/22/2017


CrossFit Sine Pari – CrossFit

Warm-up

2 Rounds

200m Run

10 Lunges

10 Jump Squats

Weightlifting

Bench Press (1 x 3 )

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

5 x 3 @ 70%

3 x 3 @ 80%

1 x 3++ @ 90%

Metcon

Metcon (Time)

LEVEL 1

15 minute AMRAP

15 Push Press 75/55

1 Rope Climb

21 Ab mat sit-ups

Metcon

Metcon (Time)

LEVEL 2

200m Walking Lunge

400m Farmers Carry 55/35

800m Sled Drag 90/70

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Metcon 6/21/2017


CrossFit Sine Pari – CrossFit

Warm-up

50 Double Unders

Arm/Wrist/Ankle Circles

10 Self Hugs

40 Double Unders

10 Over & Back

10 OHS

30 Double Unders

10 Strict Pull-ups

Weightlifting

Power Clean (15 x 1)

1 Lift on the Minute

70% the 1st minute

75% the 2nd minute

80% the 3rd minute

85% the 4th minute

90% the 5th minute

*repeat 3 times

Metcon

Metcon (Time)

UNIVERSAL

3 Rounds

5 Power Clean & Jerks 155/105

10 C2B

3 Power Snatches 155/105

3 Bar Muscle Ups

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Metcon 6/20/2017


CrossFit Sine Pari – CrossFit

Warm-up

2 Rounds

10 Med ball cleans

10 wall balls

Weightlifting

Shoulder Press (1 x 3)

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

5 x 3 @ 70%

3 x 3 @ 80%

1 x 3++ @ 90%

Metcon

Metcon (Time)

LEVEL 1

15 minute AMRAP

12 Kettlebell Swings 55/35

9 Wallballs 30/20

Metcon

Metcon (Time)

LEVEL 2

1000m Run

30 Strict HSPU – 45lb plate w/ab mat standard

1000m Row

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Metcon 6/19/2017


CrossFit Sine Pari – CrossFit

Warm-up

2 Rounds

200m Run

5 T2B

10 Kettlebell Swings

5 Strict Pull-ups

Weightlifting

Deadlift (1 x 3 )

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

5 x 3 @ 70%

3 x 3 @ 80%

1 x 3++ @ 90%

Metcon

Metcon (Time)

LEVEL 1

1000m Row

30 Toes 2 Bar

800m Run

30 Pullups

Metcon

Metcon (Time)

LEVEL 2

5 Rounds

9 Overhead Squats 135/95

15 Toes 2 Bar

21 Kettlebell Swings 55/35

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Metcon 6/17/2017


CrossFit Sine Pari – CrossFit

Warm-up

800m Run

Arm/Wrist/Ankel

10 OHS

Stretch as needed

Metcon

JBo (AMRAP – Rounds)

28-Minute AMRAP of:

9 Overhead Squats, 115#

1 Legless Rope Climb, 15″

12 Bench Presses, 115#
In honor of U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, died Sept. 1, 2012
To learn more about JBo click here
Womens weight 85lb for OHS and Bench Press

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Metcon 6/16/2017

CrossFit Sine Pari – CrossFit

Warm-up

50 Double Unders

Arm/Wrist/Ankle Circles

10 Over and Back

10 OHS

40 Double Unders

Empty Bar 5 Thrusters

5 Push up

5 Strict Pull-ups

30 Double Undres

Empty Bar 5 Thrusters

5 Push up

5 Strict Pull-ups

Weightlifting

Back Squat (1 x 1 )

ADD 10 lbs

SUGGESTED Warm up

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

5 x 5 @ 65%

3 x 5 @ 75%

1 x 5 ++ @ 85%

Metcon

Metcon (Time)

LEVEL 1

6 Rounds

8 Thrusters 95/65

10 Ring Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

LEVEL 2

10 minute AMRAP

1 Legless Rope Climb

2 Ring HSPU

3 Rope Climbs

4 Muscle ups

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Metcon 6/15/2017

CrossFit Sine Pari – CrossFit

Warm-up

10 Minutes

Even – 40 Double Unders

Odd – 40 Sit-ups

Weightlifting

Bench Press (1 x 1 )

ADD 5 lbs

SUGGESTED Warm up

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

5 x 5 @ 65%

3 x 5 @ 75%

1 x 5++ @ 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

LEVEL 1

12 Minute AMRAP

200m Run

7 Power Cleans 135/85

11 Burpees

Metcon

Metcon (Time)

LEVEL 2

30-20-10

Calorie Row

Power Sntach 95/65

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Metcon 6/14/2017


CrossFit Sine Pari – CrossFit

Warm-up

800m Run

Stretch

Weightlifting

Snatch (15 x 3 )

15 minute EMOM 3 @ 70% of 1rm

Metcon

Metcon (Time)

UNIVERSAL

1000m Row

50 Wallballs 20/15

100 Double Unders

75 Ball Slams 20/15

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