Metcon 3/22/2016

CrossFit Sine Pari – CrossFit

Weightlifting

Power Clean (10 x 1 Complex)

Power Clean + Hang Power Clean + Push Jerk – 10 x 1

New set every 1:30

Progressive

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Metcon (Time)

1 Round – Level 1

3 Push-ups

3 Cleans, 95/65

6 Push-ups

3 Cleans

9 Push-ups

3 Cleans

12 Push-ups

6 Cleans

15 Push-ups

6 Cleans

18 Push-ups

6 Cleans

21 Push-ups

9 Cleans

24 Push-ups

9 Cleans

27 Push-ups

9 Cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

After Party

4 Rounds

Every 3:00 minutes

Sprint 400m

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