Monthly Archives: December 2016

Metcon 12/31/2016

CrossFit Sine Pari – CrossFit Warm-up Sally up – Sally down Song Metcon Metcon (Time) TEAMS of 2 20 Rounds 6 Overhead Squats 135/95 8 Box Jumps 6 Power Clean 135/95 8 Pull-ups *Each teammate alternates rounds – one works … Continue reading

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Metcon 12/30/2016

CrossFit Sine Pari – CrossFit Metcon Front Squat (5 x 3) 10 minute EMOM Even minute 3 Front Squat Odd minute 3 Split Jerks *Score Front Squat weight Metcon Metcon (Time) LEVEL 1 5 Rounds 7 Kettlebell front squat 55/35 … Continue reading

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Metcon 12/29/2016

CrossFit Sine Pari – CrossFit Weightlifting Power Snatch (15 x 16) 2 Power Snatch every 15 seconds 155/110 Metcon Metcon (Time) LEVEL 1 5 Rounds 12 Deadlifts 275/155 10 Burpees Metcon CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) … Continue reading

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Metcon 12/28/2016

CrossFit Sine Pari – CrossFit Weightlifting Deadlift (10 x 3 ) All sets 70% of 1rm Metcon Metcon (Time) LEVEL 1 5k Row Metcon Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead … Continue reading

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Metcon 12/27/2016

CrossFit Sine Pari – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Weightlifting Back Squat (7 x 3) All sets at 70% Metcon … Continue reading

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Metcon 12/26/2016

CrossFit Sine Pari – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Weightlifting Hang Power Clean (15 x 1) Hang Power Clean Metcon … Continue reading

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Metcon 12/24/2016

CrossFit Sine Pari – CrossFit Warm-up Thunderstruck – Burpees Metcon 12 Days of Christmas (Time) On the first day of Christmas my CrossFit Trainer made me do……………….. 1 Rope Climb (5 Pull-ups) 2 Box Jumps 3 Deadlifts with barbell 4 … Continue reading

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Metcon 12/23/2016

CrossFit Sine Pari – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Weightlifting Bench Press (5 – 3 – 1) 5@75% 3@85% 1@95% … Continue reading

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Metcon 12/22/2016

CrossFit Sine Pari – CrossFit Warm-up 400m Row 50 Double Unders Arm/Wrist/Ankel Circles 10 Self Hugs with thumbs to shoulders 10 Over & Back 10 Halo’s 10 Overhead Squats 30 Double Unders 10 PVC Thrusters 10 Air Squats 10 Push … Continue reading

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Metcon 12/21/2016

CrossFit Sine Pari – CrossFit Gymnastics Skills 100 Double Unders 10 Strict Pull-ups 10 Strict HSPU 10 Strict Ring Dips 10 Strict Muscle Ups 5 Rope Climbs Metcon Metcon (Time) UNIVERSAL 21-18-15-12-9-6-3 Kettlebell Swings 55/35 Sit-ups Box Jumps 24/20

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