Tuesday 181016 at Potomac

Gymnastics/Skill Work

EMOM for 15 Minutes:

1.) Hang Power Snatch, 1-2 reps (for quality)
2.) Lu Raises, :40
3.) L-sit Practice

CrossFit Games Open 13.2

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Monday 181015 at Potomac

Strength

Suspended Weight Press (2-2-2-2-2)

Metcon

Fight Gone Bad

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Sunday 181014 at Potomac

Metcon

For Time:

2 Rounds of
18 Calorie Row
15 Thruster (95/65)
12 C2B Pull-up, then

3 Rounds of
800m Run
20 Knees-to-Elbow
10 Deadlift (275/185), then

40 Push Jerk (135/95)

Rest 5-min b/t segments.
If you complete the Sunday Smash, it may interfere with regular PCF Programming. These workouts are designed for experienced CrossFitters; more is not always better, better is better. Less-experienced athletes may consider picking one component of the Smash and completing that, or completing it as a partner workout to split the volume.

Friday 181012 at Potomac

]

Gymnastics/Skill Work

For 4 Minutes
Banded March

Rest 1 Minute, then

EMOM for 4 Minutes
2-4 Forward Roll to Candlestick

Metcon

10 Rounds for Time
15 Wallball (20/14)
30 Double-under

Thursday 181011 at Potomac

Strength

Deficit Deadlift (E2MO2M for 10 Minutes, 4 Reps)

Metcon

4 Rounds for Reps

AMRAP in 5 Minutes
Buy-in: 300m Run, then
10 Power Clean-and-Jerk (95/65)
1 Rope Climb (15′)

Rest 1:00 b/t AMRAPs
Start each 5-min. AMRAP with a 300m run buy-in. When you return, pick up with the clean-and-jerks and rope climbs where you left off in the previous round. Score is total clean-and-jerks + total rope climbs.

Wednesday 181010 at Potomac

Metcon

Diane
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Gymnastics/Skill Work

E3MO3M for 12 Minutes (4 Sets)
Good Morning, 6 Reps
Virtual Shovel, :40
15 Hollow Rock

Tuesday 181009 at Potomac

Gymnastics/Skill Work

EMOM for 10 Minutes
Odd: Pendlay Row, 3-5 Reps
Even: Weighted Dip, 5-7 Reps

Metcon

AMRAP in 20 Minutes
7 Kettlebell Snatches (53/35) – R
25′ KB Overhead Lunge
7 Kettlebell Snatches (53/35) – L
25′ KB Overhead Lunge
14 Burpee
25′ Handstand Walk
49 Air Squat

Scale KB weight or movement as needed. A good sub is DB snatch/OH lunge. Scale handstand walk for 50′ bear crawl.

Sunday 181007 at Potomac

Metcon

For Time
21-15-9
Handstand Push-up
One-Arm Dumbbell Snatch (50/35); then

3 Rounds for Time
Dumbbell Farmer’s Carry, 2 Laps around Gym (50/35)
15 Dumbbell Thruster (50/35);
then

5 Rounds for Time
500m Row
12 Toe-to-Bar
12 Dumbbell Burpee (50/35)

*Rest 5 minutes between workouts
If you complete the Sunday Smash, it may interfere with regular PCF Programming. These workouts are designed for experienced CrossFitters; more is not always better, better is better. Less-experienced athletes may consider picking one component of the Smash and completing that, or completing it as a partner workout to split the volume.

Bitnami