08/26/2016


CrossFit Sans Reproche – CrossFit

Warm-up

Klokov Tabata (No Measure)

1. Muscle Snatch

2. Snatch Grip Deadlift

3. Snatch Grip High Pull

4. Klokov Press

5. GHD Back Extensions (Good Mornings)

6. Deficit Strict HSPU’s

7. Thrusters

8. Jumping Squats

Weightlifting

Snatch (3×1 @ 85%)

2 @ 50%

2 @ 60%

1 @ 70%

1 @ 75%

1 @ 80%

3×1 @ 85%

Metcon

Male/Female Partner WOD

Metcon (Time)

For Time (15 min. time cap)

21-15-9

* ASSAULT BIKE or ROW calories

* DEADLIFT

* WALLBALL

RX+ DL: 285/190, WB 20/14

RX DL: 225/155, WB 20/14

Scaled DL: 200/140, WB 14/10

RX Masters DL: 255/170, WB 20/14

Wallball: 10 foot and 9 foot target

-Performed in a relay fashion.

-Athlete A starts the calories, while Athlete B waits.

-Once Athlete A finishes and moves on to DL, “B” can start the Calories.

-Once Athlete A is finished with DL, they will move on to WB. And, once “B” is finished with Cal, they will move on to DL.

-Continue in this “follow the leader” fashion, performing 21 of each, then 15 of each, and finally 9 of each.

-Both athletes cannot be at the same station doing the same work.


08/24/2016


CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4x through (10 min. Max)

10 Donkey kick-ups to HS Hold for 1-3 seconds then softly back to floor

(or 10 sec. Frog stand hold)

10 sec. Samson stretch L

10 sec. Samson stretch R

10 Sit-ups

10 PVC pass-Thru’s

Weightlifting

Overhead Squat (7×2 Progressive Wgt’s)

Metcon

Metcon (Time)

5 RFT (20 min. Max)

10 Hand-to-Hand Russian KBS (eye level)

10 Box Jumps

200m Run

*REST EXACTLY 1 MINUTE BETWEEN ROUNDS

RX+: 53/35, 30″/24″

RX: 35/26, 24/20

*Score is total time including rest