Monday November 5, 2018 at Patriot

Patriot CrossFit – WOD

Strength/Skill

Back Squat (3RM with 3 second pause)

Take 12 Minutes to build to a 3 rep max with a pause in the bottom for 3 seconds. Try to match your 5RM load from last week or beat it. Aim for around 85%.

Once established, -10% and complete another set of 3 without the pause.

Back Squat (3RM with 3 second pause)

Take 12 Minutes to build to a 3 rep max with a pause in the bottom for 3 seconds. Try to match your 5RM load from last week or beat it. Aim for around 85%.

Once established, -10% and complete another set of 3 without the pause.

Metcon

Metcon (AMRAP – Reps)

4 Rounds

1:00 Cal Row

1:00 Push Up

1:00 Toes to Bar

1:00 Rest

Sunday November 4, 2018 at Patriot

Patriot CrossFit – WOD

Metcon

Metcon (Time)

3 RFT:

200m run

50 Abmat Sit Ups

200m run

40 Russian KB Swings 70/53

200m run

30 Back Rack Jumping Lunges 45/35

200m run

20 Pull Ups
The empty bar jumping lunges are challenging, make sure to practice, and try not to bang your knee on the ground too hard. If it’s too much for now, grab some light DBs instead!

November 2, 2018 at Patriot

Patriot CrossFit – WOD

Strength/Skill

Deadlift (5@55%, 5@65%, 5@75%, 3%85%, 1+@95%)

*calculations are based

on 90% of your 1RM

*When you see 1+, 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 (Time)

For Time:

50/35 Cal Bike

50 Burpee Box Jump Over

Thursday November 1, 2018 at Patriot

Patriot CrossFit – WOD

Metcon

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

Wednesday October 31, 2018 at Patriot

Patriot CrossFit – WOD

Strength/Skill

Snatch Deadlift + Hang Snatch + 3 Overhead Squats (1-1-1-1-1-1, 55%+)

6 sets:

Snatch Deadlift + Hang Snatch + 3 Overhead Squats
Take 2:00 to perform each set. Build in weight on each set, and if it feels good, build to a max for this complex.

Try to match or beat your weight from a few weeks ago.

Aim for no misses

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Calorie Row

5 DB Thruster 50/35

Gymnastics

Metcon (Time)

5 Rounds:

10 V-Up

10 V-Crunch

10 Hollow Rock

:30 Plank

Tuesday October 30, 2018 at Patriot

Patriot CrossFit – WOD

Strength/Skill

Bench Press (5@55% – 5 @65% – 5 @75% – 3@85% – 1+@95%)

*calculations are based

on 90% of your 1RM

*When you see 1+, 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 1+ set we did a few weeks back

*if you don’t know your 1RM, today is the day to find it!

Gymnastics

Weighted Pull-ups (5-5-5-5-5)

Strict! Superset with bench press sets. Alternate between pull ups and chin ups

Metcon

Metcon (Time)

For Time:

21 Hang Power Cleans (135/85)

21 Ring Dips

100 Double Unders

15 Hang Power Cleans (135/85)

15 Ring Dips

75 Double Unders

9 Hang Power Cleans (135/85)

9 Ring Dips

50 Double Unders

Monday October 29, 2018 at Patriot

Patriot CrossFit – WOD

Weightlifting

Back Squat (5RM)

Take 12 minutes to build to a 5 Rep Max (Aim for 85% or more of your 1RM).

Once your 5RM is established, -10% and complete another set of 5.

Metcon

Metcon (AMRAP – Reps)

AMRAP 16:

2-4-6-8-10…

Devil Press

Alternating DB Step Up
RX: 50/35lbs

Scaled: 35/20lbs

Saturday October 27, 2018 at Patriot

Patriot CrossFit – WOD

Metcon

Metcon (Time)

Partner WOD

For Time:

100 Cal Row

“Dr. Jekyll”

7 Rounds

7 DB Push Press 50/35

7 Toes to Bar

100 Cal Row

“Mr. Hyde”

7 Rounds

7 American KB Swings 70/53#

7 Box Jumps 24/20″
Parters split the initial 100 Cal Row then move on to separate couplets. Upon completion, meet back at the rower, split another 100 Cals then complete the opposite couplet

Bitnami