Friday November 16, 2018 at Patriot

Patriot CrossFit – WOD

Strength/Skill

Deadlift (5@45% – 5@55% – 5@65% – 5@75% – 5+ @85%)

*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 – Reps)

AMRAP 12:

14/11 Cal Row

3-6-9-12-15… HSPU

Gymnastics

L-Sit (Time)

Hold the L-Sit for as long as possible
Scale: Plank Hold for as long as possible

Thursday November 15, 2018 at Uncategorized

Patriot CrossFit – WOD

Strength/Skill

Power Snatch (Doubles EMOM 10, 70%+)

Start the EMOM at 70%. Aim to hold that weight throughout. If it feels good, add as you go, but no misses. Flirt with parellel

Metcon

Metcon (AMRAP – Reps)

3 Rounds

1:00 Over the Bar Burpees

1:00 Rest

1:00 Rope Climb

1:00 Rest

1:00 Dips

1:00 Rest

Wednesday November 14, 2018 at Patriot

Patriot CrossFit – WOD

Strength/Skill

Bench Press (5@45% – 5@55% – 5@65% – 5 @75%- 5+ @85%)

*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

Bench Press (5@45% – 5@55% – 5@65% – 5 @75%- 5+ @85%)

*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 (7-7-7-7-7)

*Superset with bench press working sets

*Alternate between pull up and chin up grips

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

40 Double Under

20 Air Squat

40 Double Under

20 Russian KB Swing 70/53#

Tuesday November 13, 2018 at Patriot

Patriot CrossFit – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

3 x AMRAP 8

50 Overhead Plate Lunges 45/25#

50 Box Jumps 24/20#

50 Toes to Bar

50/35 Cal Bike or Cal Row

Rest 2:00 between rounds
*Pick up where you left off. Score is total rounds and reps

*We want you to jump! Find a box height that is challenging but not impossible. Stack bumper plates if needed

Monday November 12, 2018 at Patriot

Patriot CrossFit – WOD

Strength/Skill

Back Squat (5RM)

Take 12 minutes to build to a 5 Rep Max.

Try to match your 3RM pause load from last Monday or beat it (aim for 80-85% of your 1RM)

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

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Sunday November 11, 2018 at Patriot

Patriot CrossFit – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner

AMRAP 30:

1,000m row

100 Bar Facing Burpees

1,000m row

100 DB Box Step Ups 35/20#

1,000m row

100 Double Unders
Split the work however you like!

Saturday November 10, 2018 at Patriot

Patriot CrossFit – WOD

Metcon

Wade (Time)

5 Rounds For Time:

11 One arm DB Snatches (50/35)

12 One Arm DB Thrusters (50/35)

11 Weighted Pull Ups (50/35)

*alternate arms on snatches and thrusters as needed
Wade’s Army is a 501(c)3 non-profit organization standing arm in arm with families at the front lines of the fight against neuroblastoma. Wade’s Army raises money directly for children and parents affected by childhood cancer, while also supporting research programs and hospitals fighting to find a cure. 100% of funds raised by Wade’s Army goes toward research and support.

Friday November 9, 2018 at Patriot

Patriot CrossFit – WOD

Strength/Skill

Deadlift (10-10-10-10-10)

This is a de-load week for the deadlift. We’ll resume the 5-3-1 next week. Start the first working set around 55% and build in weight on each set

Metcon

Metcon (AMRAP – Reps)

4 Rounds

1:00 HSPU

1:00 rest

1:00 Rope Climb

1:00 rest

1:00 Cal Bike

1:00 rest

Thursday November 8, 2018 at Patriot

Patriot CrossFit – WOD

Snatch (3-3-3-3-3)

Build to a heavy triple. Aim to hit 80%+ on the last set. No misses

Weightlifting

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

Buy in: 400m run

followed by..

21 MB Clean 20/14

21 Abmat Sit Up

Rest 5:00

AMRAP 5

Buy in: 400m run

followed by..

15 MB Clean 20/14

15 Abmat Sit Up

Rest 5:00

AMRAP 5

Buy in: 400m run

followed by…

9 MB Clean 20/14

9 Abmat Sit Up

SweatCon 11/08/2018 at Uncategorized

Patriot CrossFit – Sweatcon

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

100 Wall Balls

75 Pushups

50 KB Sumo Deadlift High Pull

…rest 3mintues…

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

100 KB Swings

75 Jumping Pullups

500m Row

…rest 3minutes…

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

100 Double Unders

75 Walking Lunges

50 Box Jumps

…rest 3minutes…

Metcon (AMRAP – Rounds and Reps)

5 minutes AMRAP:

Row 700m

AMRAP Pushups

Bitnami