Monday 180917 at Patriot

Strength

Paused Back Squat (3-3-3-3-3, 80%+)
Pause in the bottom for 1 second

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:
21/18 Cal Row
18 OH Plate Lunges 45/25
15 Abmat Sit Ups
12 Ring Dips

Sunday 180916 at Potomac

Metcon (Time)

With a Partner, For Time:
Run 1 Mile, together
60 Bar Muscle-up
80 Handstand Push-up
100 Pistol, alternating legs
Run 1 Mile, together< If you complete the Sunday Smash, it may interfere with regular PCF Programming. These workouts are designed for experienced CrossFitters; more is not always better, better is better.

Sunday 180916 at Patriot

Wood (Time)

5 Rounds for time of:
400m Run
10 Burpee Box Jumps, 24″
10 Sumo-Deadlift High-Pull. 95#
10 Thrusters, 95#
Rest 1 Minute

In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here

Thursday 180913 at Patriot

Patriot CrossFit – WOD

Strength

Pause Snatch (3-3-2-2-1-1, 70%+)

Off the floor, pause at the knee for 3 seconds

MetCon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

40 Double Unders

30 Wall Ball 20/14#

20 Toes to Bar

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