Metcon 6/12/2017

CrossFit Sine Pari – CrossFit

Good Morning! We are now entering phase 2 of Wendler!! We will be adding 10lbs to the back squat and deadlift. We will be adding 5lbs to our bench press and shoulder/strict press. You will then use your new 90% (you will now need to use calculator) and get your new percentages. Thank you!

Warm-up

1 Round

800m run

men sub – 3:30

women sub 3:45

Weightlifting

Deadlift (1 x 1)

SUGGESTED Warm up

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

5 x 5 @ 65%

3 x 5 @ 75%

1 @ 5 ++ @ 85%

Metcon

Metcon (Time)

LEVEL 1

50 Double Unders

40 Wallballs 20/14

30 Burpees

20 Hang Power Cleans 95/65

10 Wall Walks

Metcon

Metcon (Time)

LEVEL 2

4 Rounds

500m Row

10 Alternating Front Rack Lunges 155/105

This entry was posted in CrossFit WOD. Bookmark the permalink.