Saturday 180922 at Patriot

Metcon

The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Friday 180921 at Patriot

Strength

Bench Press (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

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Gymnastics

Durante Core Chipper
For time:
30 V-Ups
45 V-Crunches
60 Hollow Rocks< V-Up Scale: Alternating V-Up

Hollow Rock Scale: Single Leg Hollow Rock

Wednesday 180919 at Patriot

Metcon (AMRAP – Reps)

“Jump and Climb”
5 Rounds
1:00 amrap Box Jumps 30/24#
1:00 rest
1:00 amrap Rope Climbs
1:00 rest

MetCon

Death Race (Time)
5 Rounds For Time:
15/10 Calorie Assault Bike
10 Burpees

Assault Bike monitor must be reset each round. Someone else may reset your monitor for you. For burpees, athlete must drop to chest-to-ground, hop up, jump, stand tall, and clap overhead.

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 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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