Metcon 9/12/2017

CrossFit Sine Pari – CrossFit

Good Morning, just want to add that this is not a, HOW MUCH CAN I LIFT, this cycle as it is about getting stronger and FORM! You are NOT looking for a 1rm! Thank you for leaving your EGO outside and following the program!!!

Weightlifting L1

Deadlift (5 x 3)

LEVEL 1

All sets 75%

Metcon L1

Metcon (AMRAP – Rounds and Reps)

LEVEL 1

15 minute AMRAP

200m Row

5 Power Cleans 135/85

9 Pull-ups

Weightlifting L2

Muscle Snatch (7 x 1)

LEVEL 2

THIS IS A BUILDING PHASE NOT A MACHO PHASE TO SEE HOW HEAVY WE CAN LIFT!! THIS IS WHERE YOU BACK OFF THE WEIGHT AND WORK ON FORM!!!!

Use a weight that is challenging but does not compromise form

Weightlifting L2

Snatch Balance (7 X 1)

level 2

Use a weight that is challenging but does not compromise form

Weightlifting L2

Snatch Pull (7 X 1)

LEVEL 2

Use a weight that is challenging but does not compromise form

Weightlifting L2

Snatch (7 x 1)

LEVEL 2

Use a weight that is challenging but does not compromise form

Metcon L2

Metcon (No Measure)

LEVEL 2

Pull Up – Normal Grip: 6 (Hands outside shoulders)

Ring Dip: 6

Pull Up – Wide Grip: 6 (One hand width wider than normal grip)

Ring Dip: 6

Pull Up: Narrow Grip: 6 (Hands one thumb span apart)

Ring Dip: 6

Pull Up – Reverse Grip: 6 (Supinate hands – Width same as normal pull up)

Ring Dip: 6

Pull Up – Mixed Grip – Right: 6 (Supinate right hand, width same as normal pull up)

Ring Dip: 6

Pull Up – Mixed Grip – Left: 6 (Supinate left hand, width same as normal pull up)

Ring Dip: 6

when completed finish with 1 max set of strict pull ups and 1 max set of strict dips

Metcon L2

Metcon (Time)

LEVEL 2

For Time

21 Hang Power Cleans 135/95

15 HSPU

9 Bar Muscle-ups

After Party

15 GHD Sit-ups

Weightlifting WWT

Shoulder Press (1 x 1)

Women’s Weight Training

Metcon WWT

Metcon (AMRAP – Rounds and Reps)

WOMEN’S WEIGHT TRAINING

12 minute AMRAP

200m Row

5 Push Press 60% of Shoulder Press

7 Slam Balls 15

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