Metcon 9/6.2017

CrossFit Sine Pari – CrossFit

Warm-up

2 Rounds

200m Run

Empty bar

10 Strict Press

10 Push Press

10 Push Jerk

Weightlifting

Shoulder Press (7 x 1)

Progressive

Strict Press, Push Press, Push Jerk, Split Jerk off back

Metcon

Metcon (AMRAP – Rounds and Reps)

LEVEL 1

15minute AMRAP

1 Rope Climb

1 Power Snatch 95/65

1 Shoulder to Overhead 95/65

1 Rope Climb

2 Power Snatches

2 Shoulder to Overhead

1 Rope Climb

3 Power Snatches

3 Shoulder to Overhead…..

*Power Snatches and Shoulder to Overhead go up each round

*Rope Climbs stay at 1

Metcon

Metcon (Time)

LEVEL 2

10-9-8-7-6-5-4-3-2-1

Strict HSP

100m Run between sets

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