Patriot – Wednesday 131016

SIGNING IN: Athletes, starting Thursday, Potomac and Patriot are exclusively using Front Desk HQ, a new client management system. You can only scan in using Front Desk HQ. To scan in you can use a QR code on your phone, or a QR Key Fob (typing your e-mail and phone number sign-ins will be deactivated). All Key Fobs that were requested last week are available at your primary gym – speak to a trainer to pick yours up.

If you don’t know how to get your QR code on your phone, click here. If you’d like a new key FOB email billing@potomaccrossfit.com with your name and which gym you’d like to pick up your new FOB.

Clean and Jerk
2-2-2-2

30 Overhead Lunges (65/35)
20 Chest to Bar Pull-ups
10 Squat Snatch (95/65)
Run 600m
10 Jerk (135/95)
20 Hang Power Cleans (135/95)
30 Wallballs (20/14 to 10Ft)
* Use one barbell and change your weights yourself as you move through the workout.

LII
30 Overhead Lunges (65/35)
20 Pull-ups
10 Squat Snatch (75/55)
Run 600m
10 Jerk (115/75)
20 Hang Power Cleans (115/75)
30 Wallballs (16/8 to 10Ft)

LI
30 Overhead Lunges (45/22)
20 Assisted Pull-ups
10 Squat Snatch (65/42)
Run 600m
10 Jerk (75/55)
20 Hang Power Cleans (75/55)
30 Wallballs (14/8 as high as you can go)

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