Monthly Archives: May 2015

Metcon 6-1-15

CrossFit Sine Pari – CrossFit Complex (2-2-2) Power Jerk + Jerk – (1+1)RM, 95% x (1+1), 90% x (1+1) Back Squat (3-3-3) Back Squat – 3 RM, 95% x 3, 90% x 3 Metcon Metcon (AMRAP – Rounds and Reps) … Continue reading

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5/31/15

CrossFit Sine Pari – CrossFit Hero WOD come early Weightlifting Complex (2-2-2) Snatch + OHS – (1+1+1) x 3 Paused Back Squat (3 -3-3-3-3) Paused 5 sec hold at bottom of squat Jumping Quarter Squat (4-4-4) Metcon Metcon (Time) 3 … Continue reading

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Metcon 5-30-15

Stretch Warm-up, then 20 minutes of stretching, using lacross balls, and rollers. METCON 20 minute AMRAP 3 Hang Cleans185/115 6 Ring Dips 9 Box Jumps 24/20 27 Double Unders    

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Metcon 5-28-15

Strength – Day 32 Clean Pull (knee) – (+1)RM, 95% x (1+1), 90% x (1+1) Clean Pull on Riser – 3RM, 95% x 3, 90% x 3 Clean Long Pull – 3 x 3 Good Morning – 3 x 4 … Continue reading

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Metcon 5-28-15

Metcon 2 Rounds 30 Jumping Pull-ups 30 Push-ups 30 Sit-ups 30 Back Extensions 30 Wall Balls 30 Calorie Row

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Meton 5-28-15

Strength – Day 31 Snatch Balance + OHS – (1+1), 95% x (+1) Pause Back Squat – 3RM,  95% x 3,  90% x 3 Jumping Quarter Squat – 50% x 3 x 3 (% of Back Squat) Press – 3 … Continue reading

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Metcon 5-27-15

Strength – Day 30 Snatch Pull +  Snatch – (1+1)RM, 95% x (1+1), 90% x (1+1) Snatch Pull on Riser – 3 RM, 95% x 3, 90% x 3 Snatch Long Pull – 3 x 3 Stiff Legged Deadlift – … Continue reading

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Metcon 5-26-15

Metcon 20 minute AMRAP 400m Run 20 Box Jumps 20 Knees to Chest 20 Push-ups Strength Deadlift

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Metcon 5-26-15

Strength – Day 29 Power Jerk + Jerk – (1+1)RM, 95% x (1+1). 90% x (1+1) Back Squat – 3RM, 95% x 3, 90% x 3 Weighted Lunge – 3 x 5/leg Back Squat Jump – 20% x 3 x … Continue reading

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Metcon 5-25-15

Happy Memorial Day – please remember what this day is about. “MURPH”   In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and … Continue reading

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