Friday 181019 at Potomac

Potomac CrossFit – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP, 37 Minutes:

200 Double-under

150 Wallball (20/14)

100 Sit-up

50 Calorie Row

*One partner working at a time

Friday October 19, 2018 at Patriot

Patriot CrossFit – WOD

Strength

Deadlift (5×45% – 5×55% – 5×65% – 5×75% – 5+ x85%)

*calculations are based

on 90% of your 1RM

*When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

20 Push Up

20 Toes to Bar

Wednesday 181015 at Patriot

Patriot CrossFit – WOD

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Tuesday 181016 at Patriot

Strength

Bench Press (5×50% – 5×60% – 5×65% – 5×75% – 5+ x85%)
*calculations are based on 90% of your 1RM
*When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout
*try to get 1 or 2 more reps from the previous 5+ set we did a few weeks back

Gymnastics

Weighted Pull-ups (5-5-5-5-5)
Super Set these pull ups with your bench press sets. If you’re doing bodyweight or assisted pull ups, try to hold each rep at the top for 3 seconds. Alternate each set between pull ups and chin ups

Metcon

AMRAP 15:
25 SDHP 95/65
25 Over the Bar Burpees

Tuesday 181016 at Potomac

Gymnastics/Skill Work

EMOM for 15 Minutes:

1.) Hang Power Snatch, 1-2 reps (for quality)
2.) Lu Raises, :40
3.) L-sit Practice

CrossFit Games Open 13.2

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Monday 181015 at Patriot

Strength

Back Squat (10RM )
Take 15 minutes to build to a 10 Rep Max. If you don’t have a weight in mind, start with 75% of your 1RM.
Once your 10RM is established, -10% and do another set of 10.

Next Monday we’ll 10RM again with the goal of matching the same weight or adding 5-10lbs.

Metcon

For Time:
100 Single Arm DB Hang Clean and Jerk 45/30#
Holding a DB in each hand, front rack one arm, while completing DB hang clean and jerks in the other.

Switch every 5 reps until you’ve completed 100 total reps.

Gymnastics

Durante Core Chipper
For time:
30 V-Ups
45 V-Crunches
60 Hollow Rocks
We’ve seen this one before.. let’s see if you’ve improved!

Monday 181015 at Potomac

Strength

Suspended Weight Press (2-2-2-2-2)

Metcon

Fight Gone Bad

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Sunday 181014 at Patriot

Metcon

2 Rounds

AMRAP 9
600m run
then amrap…
10 KB Goblet Squat 53/35
250m row

Rest 3:00

AMRAP 9
600m run
then amrap…
15 American KB Swings 53/35
30 Double Under

Rest 3:00

Bitnami