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%

1@95%

Metcon L1

Metcon (Time)

LEVEL 1

3 Rounds

200m Row

10 Back Squats 185/115

*Bar taken from ground

After Party

75 Banded Hamstring Curls each leg – Use Rig

Weightlifting L2

Muscle Clean (7 x 1)

Use a challenging weight without compromising form.

Weightlifting L2

Clean Pull (7 x 1)

Use a challenging weight without compromising form.

Weightlifting L2

Clean (7 x 1)

*Squat Clean

Use a challenging weight without compromising form.

Metcon L2

Metcon (Time)

LEVEL 2

For Time:

1000m Row

35 Toes to Bar

750m Row

25 Toes to Bar

500m Row

15 Toes to Bar

Weightlifting WWT

Back Squat (1 x 1 )

Women’s weight training

Weightlifting WWT

Metcon (Time)

Women’s Weight Training

4 Rounds

40 Double Unders – Sub Singles

10 Back Squats 55% of 1rm

*Bar taken from ground

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