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

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

Sunday 181021 at Patriot

Metcon

For 10 Minutes
:20 on/ :40 off
AMRAP Cal Bike

Rest 5:00

For 10 Minutes
AMRAP
18 Jumping Lunges
15 Russian KB Swings 70/53
12 Abmat Sit Ups

Rest 5:00

For 10 Minutes
:20 on/:40
AMRAP Cal Row

Go hard on the bike and row intervals, and push the pace on the AMRAP, transition quickly, you’ll have plenty of rest so don’t be afraid to get uncomfortable

Friday 181019 at Patriot

Patriot CrossFit – WOD

Strength

Deadlift (5×45% – 5×55% – 5×65% – 5×75% – 5+ x85%)

*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 – Rounds and Reps)

AMRAP 10:

20 Push Up

20 Toes to Bar

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