Monthly Archives: September 2015

Metcon 10/01/2015

CrossFit Sine Pari – CrossFit Weightlifting Front Squat (5@75%, 3@85%, 1@95% new set every 2 minutes) Metcon Metcon (Time) 3 Rounds for time 200m Run 10 Back Squats 185/115 After Party 150 banded hamstring curls

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Metcon 9/30/2015

CrossFit Sine Pari – CrossFit Weightlifting Deadlift (3 @ 75%, 3 @ 85%, 1 @ 95% new set every 3 minutes) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 15 Kettlebell Swings 55/35 20 KB front rack walking … Continue reading

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Metcon 9/29/2015

CrossFit Sine Pari – CrossFit Weightlifting Back Squat (5 x 5 @ 75% new set every two minutes) Metcon Metcon (AMRAP – Reps) 5 Rounds 1 minute max wall balls 20/14 Rest 30 seconds 1 minute 200m run Rest 30 … Continue reading

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9/28/2015

CrossFit Sine Pari – CrossFit Weightlifting Clean and Jerk (12 minute EMOM 1 C&J @ 85% 1rm) Metcon Metcon (Time) 10 Rounds 1 Clean & Jerk 5 Pull-ups 10 Push-ups 15 Air Squats Use approxamitely 85% for the C&J

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Metcon 9/26/2015

CrossFit Sine Pari – CrossFit Metcon Metcon (Time) 3 Rounds 24 Deadlift 205/135 24 Box Jumps 24/20 24 Walls Balls 20/14 24 Squat Cleans 155/105 24 Box Jumps 24 Wall Balls 24 Push Press 95/65

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Metcon 9/25/2015

CrossFit Sine Pari – CrossFit Weightlifting Deadlift (4 x 4 @75%) Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 20 Double Unders 5 Handstand Push-ups 2 minute REST 8 minute AMRAP 20 Double Unders 10 Kettlebell Swings 55/35

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Metcon 9/24/2-15

CrossFit Sine Pari – CrossFit Weightlifting Overhead Squat (Find a heavy 3 then 85% of that 2 x 3) Metcon Metcon (Time) 5 Rounds 400m Run 5 Squat Clean Thrusters 155/105

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Metcon 9/23/2015

CrossFit Sine Pari – CrossFit Clean and Jerk (10 minute EMOM 3 @ 80%) Metcon (Time) 100 Toes to Bar 15 Kettlebell Swings for each drop off the bar 55/35 After Party 200m Overhead Barbell Walk 55/35

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9/22/2015

CrossFit Sine Pari – CrossFit Metcon Metcon (Time) 21-15-9 Shoulder to overhead 95/65 Ring Push-ups Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 5 Burpees onto plate 20 Sit-ups After Party 5 x 1 minute row for calories

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Metcon 9/21/15

CrossFit Sine Pari – CrossFit Thank you Horacio for such a wonderful job on the CF Sine Pari Games!!! Christy, Kristen, and Phil are the Box Champs for the next year!!! Thank you to all who came to the party … Continue reading

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