Patriot – Monday 170828

  • Having trouble perfecting the technique of the Olympic lifts? Join Coach Cody Burgener for a mini-snatch seminar at Patriot CrossFit Sunday September 24th, 12-3pm! Click here to sign up.
  • Did you know that we’re part of the Reebok Key Partner Program? You can order Reebok gear through our online store here!

  • RX’d

    Level II

    Level I

    A.
    Four sets of:
    Deadlift x 3-4 reps
    Rest 20 seconds
    Ring Dips x 8-10 reps @ 21X1
    Rest 3 minutes

    B.
    Three rounds for time of:
    25 Kettlebell Swings (53/35)
    15 Chest-to-Bar Pull-Ups

    A.
    Four sets of:
    Deadlift x 3-4 reps
    Rest 20 seconds
    Box Dips x 8-10 reps @ 21X1
    Rest 3 minutes

    B.
    Three rounds for time of:
    25 Kettlebell Swings (53/35)
    15 Pull-Ups

    A.
    Four sets of:
    Deadlift x 3-4 reps
    Rest 20 seconds
    Push Ups x 8-10 reps @ 21X1
    Rest 3 minutes

    B.
    Three rounds for time of:
    20 Kettlebell Swings (53/35)
    10 Assisted Pull Ups

    9 thoughts on “Patriot – Monday 170828

    1. DL-365, 385, 385, 405
      Strict dips-8 each round

      Metcon-4:54 RX

      Impressed with Nacho’s first round split. 2nd and 3 round not so much…

      Surprised to see Joe A today. I’m sure he will post something about his grip.

      Surprised not to see John S.

    2. A1: 275(4)-315(4)-365(4)-385(4)
      A2: 8-8-8-8 (kept tempo better than I thought I would – but forgot it on the first round)
      B: 5:45 RX
      I think Shane’s post could be read as him having overtaken me in the second round. Let’s be clear…that didn’t happen. I did finish my second round before him, but had eaten through much of the lead that I built in my first round. 🙂 So, he is accurate in saying that he made some ground back…and, in that regard, my second round split was not so impressive.
      My third round…that was another story. Forgetting the number count on kettlebells didn’t help.
      #accidentalRX+

    3. Sure meant to “just show up” this morning – hated to miss. Forces of chaos conspired to rob me of sleep, so had to opt for a bit more shut-eye when my alarm went off. Discretion is the better part of valor.
      Tomorrow fer sure…

    Leave a Reply

    Bitnami