The Final Workout at Potomac

Hope

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest

Let’s get after it one last time. This workout is Fight Gone Bad style. Thanks for being a part of PCF, everyone.

The Final Workout

This version of the workout is for the 5:45PM class only. One partner works at a time. May break up the reps however you choose.

With a partner, for time:
100 Burpee
100 Power Snatch (75/55)
100 Box Jump (24/20)
100 Thruster (75/55)
100 C2B Pull-up

Friday October 26, 2018 at Patriot

Patriot CrossFit – WOD

Strength/Skill

Deadlift (3@50% – 3@60% – 3@70%- 3@80% – 3+@90%)

*calculations are based

on 90% of your 1RM

*When you see 3+, 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)

3 RFT:

100 Double Under

25 Burpee

15 C2B Pull Up

Thursday 181025 at Patriot

Strength/Skill

Power Snatch (3-3-3-3-3, 70%+)

Metcon

Karen

For Time:
150 Wall-Ball Shots, 20# / 14#

Gymnastics

For Time:
100-80-60-40-20
Flutter Kicks
*10 abmat sit ups after each round

Wednesday 181024 at Patriot

Strength/Skill

Bench Press (3@50% – 3@60% – 3@70% -3 @80% – 3+@90%)< *calculations are based on 90% of your 1RM
*When you see 3+, 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 3+ set we did a few weeks back

Gymnastics

Weighted Pull-ups (5-5-5-5-5)
Superset with bench press sets. Alternate between pull ups and chin ups

Metcon

4 x AMRAP 3:00
15/10 Cal Bike
200m run in remaining time amrap muscle ups

rest 3:00 between rounds

Sub Dips or Toes to Bar for Muscle Ups. Go fast on these intervals =)

Tuesday 181023 at Patriot

Patriot CrossFit – WOD

Strength

Pause Clean and Jerk (Singles EMOM 10)

From the floor, pause 3 seconds below the knee, then continue the lift
Build to a heavy single, with the pause, throughout the EMOM. No misses!

Start at 45% of your 1RM Clean and Jerk and build from there. Aim to hit 85-90% toward your final attempt

Metcon

Metcon (Time)

2 RFT:

1,000m row

25 HSPU

Monday 181022 at Potomac

Potomac CrossFit – WOD

Gymnastics/Skill Work

Metcon (No Measure)

For 15 Minutes:

3-5 Floor Press

2-4 Muscle-up

25′ Handstand Walk
Aim to complete 4-5 rounds in 15 minutes.

Metcon

Metcon (Time)

11 Rounds for Time

5 Hang Power Clean (95/65)

5 Thruster (95/65)

Bitnami