6/23/18 week 2 of 5’s

District CrossFit – Olympic Lifting

1RM: Hang Snatch (Establish a 1RM from the knee.)

Then EMOM 1 rep at 75%+ for 8 minutes.

1RM: Hang Clean + Jerk (Establish a 1RM from the knee)

Then EMOM 1 rep at 75%+ for 8 minutes.

Front Squat

5 sets of 5 at 100%+ of 1RM Clean. 1 set every minute on the minute for 5 minutes.

6/30/18

Patriot CrossFit – WOD

Metcon

Metcon (AMRAP – Reps)

“Rabbit’s Delight”

Objective:

Complete as many repetitions as you can, as quickly as you can.

Mission:

Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements:

Thrusters (45/35 lb)

KB Swings (53/35 lbs)

Wall Ball (20/14 lb)

Box Jumps (24″/20″)

Scoring:

A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

Prize:

Pride

Saturday 180630

“Rabbit’s Delight”
 
Objective:
Complete as many repetitions as you can, as quickly as you can.
 
Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.
WOD

Movements:

Thrusters (45/35 lb)
KB Swings (53/35 lbs)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)

Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.
(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)
 
Prize:
Pride

NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

6.29.18

Potomac CrossFit – WOD

Strength

Overhead Squat (5×4)

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

6/29/18

District CrossFit – WOD

1RM: Bench Press (Establish a new 1RM)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
compare to 3-28-18

6/29/18

Patriot CrossFit – WOD

Deadlift (5-4-3-2-2-5)

Every 3 minutes, for 18 minutes (6 sets):

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 3-5 reps @ 85%

Metcon (Time)

21-15-9

Deadlift (1.25 x bodyweight for males/bodyweight for females)

Pull-Ups

Push-Ups

Patriot Fauxdown

Patriot CrossFit – Special Events

EVENT 1 & 2

Metcon (Time)

3 Rounds:

30/20 Assault Bike


21-15-9 Deadlifts

Rest 5 minutes

1 RM Cluster

EVENT 3

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP:

50 pull ups

50 double-unders

50 handstand push ups

FINAL

Metcon (Time)

Friday 180629

WOD

A.

Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 3-5 reps @ 85%

B.

Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

6/28/18

Patriot CrossFit – WOD

Weightlifting

Snatch

Every 2 minutes, for 20 minutes (10 sets) of:

Snatch x 1 rep

Suggested loading per set (by %): 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+

Score your heaviest Snatch.

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Thursday 180628

WOD

A.

Every 2 minutes, for 20 minutes (10 sets) of:
Snatch x 1 rep
Suggested loading per set (by %): 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+

B.

“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

L2: 75/50 or 95/65 lbs Front Squats

NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.
Bitnami