The Final Workout

Hope

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest

Let’s get after it one last time. This workout is Fight Gone Bad style. Thanks for being a part of PCF, everyone.

The Final Workout

This version of the workout is for the 5:45PM class only. One partner works at a time. May break up the reps however you choose.

With a partner, for time:
100 Burpee
100 Power Snatch (75/55)
100 Box Jump (24/20)
100 Thruster (75/55)
100 C2B Pull-up

Monday 181022

Potomac CrossFit – WOD

Gymnastics/Skill Work

Metcon (No Measure)

For 15 Minutes:

3-5 Floor Press

2-4 Muscle-up

25′ Handstand Walk
Aim to complete 4-5 rounds in 15 minutes.

Metcon

Metcon (Time)

11 Rounds for Time

5 Hang Power Clean (95/65)

5 Thruster (95/65)

Friday 181019

Potomac CrossFit – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP, 37 Minutes:

200 Double-under

150 Wallball (20/14)

100 Sit-up

50 Calorie Row

*One partner working at a time

Tuesday 181016

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

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

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.

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