Tuesday 180911 at Potomac

Metcon

Hotshots 19
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.

Monday 180910 at Potomac

Metcon

Isabel (Time)
For Time: 30 Snatches, 135#/95#

Gymnastics/Skill Work

EMOTM for 21 Minutes
Min 1: Bottom-Up Front Squat, 3-5 Reps
Min 2: Pistol, 3-5/leg
Min 3: 5-7 Toe-to-Bar

Sunday 180909 at Potomac

Potomac CrossFit – WOD

Metcon

CrossFit Linchpin Test 11 (Time)

For Time:

7 Squat Snatch (155/105)

11 Ring Muscle-up

100 Double-under

11 Ring Muscle-up

7 Squat Snatch (155/105)
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. Scale as needed.

Friday 180907 at Potomac

Strength

Good Morning (5×5)

Metcon (AMRAP – Reps)

4 Rounds for Reps
In 5 Minutes
Run 400m then AMRAP
15 Hang Power Snatch, 75/55
15 Medball Sit-up

Thursday 180906 at Potomac

Gymnastics/Skill Work

4 Rounds, for Quality
4:00 to Complete:
5-7/side Single Leg Romanian Deadlift; then
Butterfly Pull-up Practice

Nasty Girls

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

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