Metcon 1/8/2018


CrossFit Sine Pari – CrossFit

Good morning, reminder to please wear your boots into the gym and then change into your sneakers. I will be opening the front door so you can use the ledge as a seat to romove your boots. Also please leave boots on rug provided. Thank you!

Warm-up

500m Row, Run outside, 100 Double Unders or 7 laps around the Rig = 420m

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Snatch (3-3-3-3-3)

3@65%

3@70%

3@75%

2×3@80%

Metcon

Metcon (Time)

LEVEL 1

5 Rounds of Cindy

15 Power snatches 115/75

5 Rounds of Cindy

15 Clean and jerks 135/85

*Cindy = 5 pull ups, 10 push ups, 15 air squats

Metcon

Metcon (Time)

LEVEL 2

For Time:

15/10 Muscle ups

3 Rounds of DT

15/10 Muscle ups

3 Rounds of DT

DT= 12 Deadlifts, 9 Hang power cleans, 6 Shoulder to overhead 155/105

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