Metcon 9/11/2017

CrossFit Sine Pari – CrossFit

Good morning as you know I follow CrossFit Grandview’s training. This is their training cycle for the next 6 weeks. IF you are a Level 1 then follow the level 1 training and WOD, Level 2 follow level 2 training and WOD. Sometimes both levels will be doing same WOD. Over the next 6 weeks our training will roughly follow this format
Monday- squat cycle
Tuesday- Oly
Wednesday- Metcon + skill
Thursday- Oly
Friday- squat cycle day #2
Saturday- Benchmark WOD
Level 2 – I would suggest you stay and work on your OLY lifting in the new added OLY class.
Sunday- Longer work capacity WOD + skill work – this is done during Open Box or on your own.
– Most days will still include WOD’s and skill work but strength/skill will be the main focus on the days noted
– Training will be programmed 7 days instead of 5. Saturday and Sunday will still be All-level (community) classes. For those who want the Games Training you will need to stay for OLY class and come to Sunday Open Box.
– You can choose your rest days depending on your schedule or goals, I recommend two rest days per week with this programming. An easy 5k row, restortive yoga, a bike ride, ect. these are great to stay active on rest days and flush out soreness! If you have any questions please ask me.

Warm-up

50 Double Unders

10 Over & Back

10 OHS

40 Double Unders

5 Strict Pullups

10 Air Squats

5 Strict Pull-ups

30 Double Unders

EMPTY BAR

10 Thrusters

5 Burpees

Weightlifting L1

Back Squat (5-3-1-)

LEVEL 1

5@75%

3@85%

1@95%

Weightlifting L2

Back Squat (6-6-3-2)

LEVEL 2

6@70%

6@80%

3@90%

2@95%

Weightlifting L2

Front Squat (5-4-4-4)

LEVEL 2

5@65%

4@75%

4@80%

4@80%

Metcon

Omar (Time)

For Time:

10 Thrusters, 95#

15 Bar-Facing Burpees

20 Thrusters, 95#

25 Bar-Facing Burpees

30 Thrusters, 95#

35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here

Weightlifting WWT

Deadlift (1 x 1)

Women’s Weight Training Only

Metcon WWT

Metcon (Time)

Women’s Weight Training

3 Rounds

5 Deadlifts @ 60% of 1rm

10 Burpees

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