Monthly Archives: April 2017

Metcon 5/01/2017

CrossFit Sine Pari – CrossFit Happy Monday!! Progress is being made on the new space timeline will be 3 months. Hopefully we will be moving in July. We will be starting a Wendler Strength Program. I will offer only the … Continue reading

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Metcon 4/29/2017

CrossFit Sine Pari – CrossFit Warm-up Sally Metcon TK (AMRAP – Rounds) 20-Minute AMRAP: 8 Strict Pull-ups 8 Box Jumps, 36″ 12 Kettlebell Swings, 2 poodIn honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, … Continue reading

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Metcon 4/28/2017

CrossFit Sine Pari – CrossFit Warm-up 5 minute AMRAP 10 Pull-up 10 Push-ups 10 Pistols Weightlifting Bench Press (20 x 1) 20 minute EMOM @ 70% 1 Bench Press Metcon 5k Row (Time) Max Effort 5k Row Metcon Amanda (Time) … Continue reading

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Metcon 4/27/2017

CrossFit Sine Pari – CrossFit Warm-up 1 Mile Run Weightlifting Clean Complex 20 x 1 20 minute EMOM @ 65% 1 Power Clean 1 Hang Squat Clean 1 Squat Clean Metcon Metcon (Time) LEVEL 1 21-15-9 Front Squat 155/105 Ring … Continue reading

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Metcon 4/26/2017

CrossFit Sine Pari – CrossFit Warm-up 5 Rounds 200m SPRINT 7 Burpees – YES CARDIO HERE! Weightlifting Hang Power Snatch (20 x 1) 20 minute EMOM 1 Hang Power Snatch @ 70% Metcon Metcon (AMRAP – Reps) LEVEL 1 Tabata … Continue reading

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Metcon 4/25/2017

CrossFit Sine Pari – CrossFit Warm-up 200m Run Arm/Wrist/Ankle Circles 10 Over and Back 10 OHS 10 Self Hugs with thumbs to shoulder 200m Run Empty Bar 10 Over and Back 10 OHS 10 Power Clean Weightlifting Clean and Jerk … Continue reading

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Metcon 4/24/2017

CrossFit Sine Pari – CrossFit Warm-up 4 Rounds :15 Low jump (onto 45lbs plate) :15 Push-up :15 Ab mat sit-up :15 Alternating lunge Then 30 Air squats 20 Roll overs – Hollow Rock into roll 30 Overhead pvc squats Then … Continue reading

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Metcon 4/22/2017

CrossFit Sine Pari – CrossFit Warm-up Trainers Choice Metcon CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round … Continue reading

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Metcon 4/21/2017

CrossFit Sine Pari – CrossFit Warm-up 5 Rounds 30 Double Unders 5 Strict Pull-ups Weightlifting Deadlift (5 x 3) 10 minute EMOM 3 @ 75% alternating with Bench Press Weightlifting Bench Press (5 x 3) 10 minute EMOM 3 @ … Continue reading

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Metcon 4/20/2017

CrossFit Sine Pari – CrossFit Warm-up Thunderstruck Song – Burpees 10 Over & Back 10 OHS 10 Arm/Wrist/Ankle Circles 10 Self Hugs Weightlifting Overhead Squat (5 x 3) 10 minute EMOM 3 @ 70% alternate with Split Jerks Weightlifting Split … Continue reading

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