Monday January 21, 2019

Patriot CrossFit – WOD

Back Squat (5RM with 1 Second Pause)

Monday Squat Day is back!

Take 15-20 minutes to build to a heavy set of 5 with a 1 second pause in the bottom. Aim for 70% or more of your 1RM

Metcon (AMRAP – Reps)

AMRAP 15:

1-2-3-4-5-6-7…

SDHP 75/55lb

Front Squat

Push Press
RX+ is 95/65lb

Sunday January 20, 2019

Patriot CrossFit – WOD

Metcon (Time)

10 RFT:

6 Devil Press 35/25lb

12 DB Front Rack Lunges

24 Double Under
RX+ is 50/35lb

Metcon (Time)

5 Rounds For Quality:

10 V-Up

10 V-Crunch

10 Hollow Rock

:30 Plank

01/13/2019

District CrossFit – WOD

Metcon

Metcon (Time)

5:00 on / 2:00 off until all reps are complete:

50 Devil Press (40/25)

50 Pistol

15 Rope Climb (15′)

50 Hang Power Snatch (95/65)

*Break the reps up however you wish, complete in any order

01/12/2019

District CrossFit – WOD

Metcon

Metcon (Time)

With a Partner, For Time

40-30-20-10-20-30-40

Thruster (96/65)

Box Jump (24/20)

Calorie Row
40:00 Time Cap

01/11/2019

District CrossFit – WOD

Strength/Skill

Hang Clean (3-5 Sets of 5 @ 65%+)

Clean from the hip*

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Minutes

3 Deadlift (275/185)

9 Knees-to-Elbow

27 Double-under

01/10/2019

District CrossFit – WOD

Strength/Skill

Sumo Deadlift (3-5 Sets of 10 @ 65%+)

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

01/09/2019

District CrossFit – WOD

Strength/Skill

Front Squat (3-5 Sets of 10 @ 65%+)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 19 Minutes

3 Rounds of

10 Hang Power Clean (75/55)

10 Push Press (75/55); then

3 Rounds of

50 Double-under

10 Burpee

Tuesday January 8, 2019

Patriot CrossFit – WOD

Bench Press (5×45% – 5×55% – 5×65% – 5×75% – 5+ x 85%)

Build in 5s to 85% of your 1RM and perform as many reps as possible at that weight with the goal being 5+ reps

Weighted Pull-ups (7-7-7-7-7)

Perform weighted, bodyweight or assisted.

Superset with bench sets.

Alternate between pull up and chin up grips

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Jumping Lunges

20 SDHP 75/55

10 Dips
RX+ is 95/65

01/08/2019

District CrossFit – WOD

Strength/Skill

Metcon (Weight)

For 12 Minutes

Overhead Squat, 5 Reps @ 80%

7-10 Ice Cream Maker

10 Hollow Rock + 10 Superman Rock
Aim to complete 3-4 rounds. Focus is on quality, not reps + rounds. Score is weight on Overhead Squat.

Metcon

Metcon (AMRAP – Reps)

3 Rounds for Reps

1 Minute Max Calorie Bike

-Rest 1 Minute-

1 Minute Russian Kettlebell Swing (70/53)

-Rest 1 Minute-

Monday January 7, 2019

Patriot CrossFit – WOD

Snatch (5-5-5-5-5)

Perform 5 ‘Touch and Go’ Squat Snatches every 2:30.

Build to a heavy set of 5 or maintain the same weight across for 5 sets.

PS. We will Back Squat Wednesday!

Metcon (Time)

3 RFT:

25 Toes to Bar

25 Box Jump Overs 24/20″

Bitnami