Monthly Archives: September 2017

Metcon 9/21/2017

CrossFit Sine Pari – CrossFit Kids Weightlifting Shoulder Press (3 x 5) 5@65% 5@75% 5@85% Metcon Metcon (Time) 5 Rounds 7 Push Jerk 35/25 9 Sit-ups 12 Kettlebell Swings 15/10

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Metcon 9/21/2017

CrossFit Sine Pari – CrossFit Warm-up Hot potato with a 20lb wallball – pass the wallball around when the music stops if you have the ball your out and proceed to do 15 Burpee penalty Metcon Metcon (No Measure) LEVEL … Continue reading

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Metcon 9/20/2017

CrossFit Sine Pari – CrossFit Warm-up 10 Medball Cleans 10 Kettlebell Swings 10 Push-ups 10 Burpees 5 minutes of stretching Weightlifting Deadlift (3-3-1) LEVEL 1 3@75% 3@85% 1@95% Metcon Metcon (AMRAP – Rounds and Reps) LEVEL 1 15 minute AMRAP … Continue reading

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Metcon 9/19/2017

CrossFit Sine Pari – CrossFit Kids Weightlifting Back Squat (5 x 5) All sets @ 75% Metcon Metcon (AMRAP – Reps) 5 Rounds 1 minute max reps Wallball 12/10 :30 Transition 1 minute max reps Kettlebell Swings

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Metcon 9/19/2017

CrossFit Sine Pari – CrossFit Warm-up Weightlifting Back Squat (5 x 5) LEVEL 1 All sets at 75% Metcon Metcon (AMRAP – Reps) LEVEL 1 5 Rounds for Reps 1 minute Max Wallball 20/14 :30 Second Trasition 1 minute Max … Continue reading

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Metcon 9/18/2017

CrossFit Sine Pari – CrossFit Good morning, hope everyone had a wonderful weekend. Please feel free to follow any program you would like. If you have specific goals in mind then let me suggest you follow level 2. Also on … Continue reading

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Metcon 9/17/2017

CrossFit Sine Pari – CrossFit Metcon Metcon (Time) For Time 100 Double Unders 50 Calorie Row 25 Alternating step-ups with 45/35 kettle bells After Party 3 Rounds 100m Sled pull 90/70 100m Sled drag

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Metcon 9/16/2017

CrossFit Sine Pari – CrossFit Warm-up 100 Double Unders 5 minutes of stretching Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups After Party On the minute 5 x 2 Press … Continue reading

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Metcon 9/15/2017

CrossFit Sine Pari – CrossFit Warm-up 100 Double Unders Arm/Wrist/Ankle Circles 10 Over & Back 10 OHS Burgener Warm-up Weightlifting L1 Snatch (7 x 1) LEVEL 1 Snatch Pull + Power Snatch 7 x 1 Complex *Progressive Metcon L1 Randy … Continue reading

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Metcon 9/14/2017

CrossFit Sine Pari – CrossFit Warm-up 2 Rounds Run in place bringing knees high to chest – 30 seconds 10 Air Squats 10 Jumping Squats 30 second Samson Stretch each side Weightlifting L1 Front Squat (5-3-1) LEVEL 1 5@75% 3@85% … Continue reading

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