Category Archives: CrossFit WOD

Metcon 6-29-15

CrossFit Sine Pari – CrossFit Weightlifting Snatch (Heavy Single 90%x1, 95%x1, 90%x1) Snatch Pull (120%x4x2) Metcon Metcon (Time) For Time: 50 Calorie Row 40 Toes to Bar 30 Power Cleans 185/115 20 Bar Muscle-ups 10 Deficite HSPU

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Metcon 6-27-15

CrossFit Sine Pari – CrossFit Metcon Metcon (Time) 5 Rounds 400m Run 25 Pull-ups 25 Push-ups

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Metcon 6-25-15

CrossFit Sine Pari – CrossFit Weightlifting Snatch (80%x2, 85%x2, 90%x2x2, 95%x2) Front Squat (70%x2, 80%x2, 85%x2, 90%x1) Metcon Metcon (Time) Partner WOD 10 Rounds Each 200m Sprint *First person runs 200m then second person runs 200m until they have both … Continue reading

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Metcon 6-25-15

CrossFit Sine Pari – CrossFit Weightlifting Back Squat (70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80%x3x2) Clean and Jerk (70%x1, 75%x1, 80%x1, 90%x1, 95%x1) Metcon Metcon (AMRAP – Reps) Tabata (20 secs on 10 secs off) 8 Rounds of each movement Chest … Continue reading

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Metcon 6-24-15

CrossFit Sine Pari – CrossFit Weightlifting Snatch Long Pull (5 x 3) Clean Long Pull (5 x 3) Metcon Metcon (AMRAP – Rounds and Reps) 24 minute AMRAP 6 Power Snatch 155/105 12 Wall Balls 20/14 18 GHD’s

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Metcon 6-23-15

CrossFit Sine Pari – CrossFit Weightlifting Power Clean (P Clean & Power Jerk – 90%x1+1, 95%x1+1, 90% x1+1) Clean Pull (105% x 2, 110% x 2×2, 105% x 2) Metcon Metcon (Time) 3 Rounds 30 Kettlebell Shoulder Press (35/15) 20 … Continue reading

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Metcon 6-22-19

CrossFit Sine Pari – CrossFit Weightlifting Snatch (Heavy Single – 90%x1, 95%x1, 90%x1) Snatch Pull (115%x2x4) Metcon Metcon (Time) For Time: 200m Run 20 Clean & Jerk (135/95) 200m Run 20 Muscle-ups 200m Run 20 Power Snatch (135/95) 200m Run … Continue reading

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Metcon 6-20-15

CrossFit Sine Pari – CrossFit Metcon Metcon (Time) Miagi 50 Deadlift (135/95) 50 Kettlebell Swings (55/35) 50 Push Ups 50 Clean & Jerks (135/95) 50 Pull Ups 50 Kettlebell Taters (55/35) 50 Box Jumps 50 Wall Walks 50 Knees 2 … Continue reading

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Metcon 6-19-15

CrossFit Sine Pari – CrossFit Weightlifting Clean and Jerk (70% x 2, 75% x 2, 80% x 2 x 2) Front Squat (75% x 2, 80% x 1, 85% x 1 x 2) Metcon Metcon (Time) 5 Rounds 25 Wall … Continue reading

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Metcon 6-18-15

CrossFit Sine Pari – CrossFit Weightlifting Power Snatch (70% x1, 75% x1, 80% x1, 85% x1x3) Snatch Pull (100% x 2 x 3) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

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