Sunday 180902 at Potomac

Metcon

For Time:
10 Rope Climb
20 Clean-and-Jerk (155/105)
30 Burpee Over the Bar
40 Box Jump (24/20)
50 Wallball (20/14), then

21-15-9
Calorie Row
Power Snatch (95/65)
Toe-to-Bar

*Rest 5 Mintues between each portion

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 180831 at Potomac

EMOM for 15 Minutes

Min 1: High Hang Clean, 2-3 reps for quality
Min 2: Max Reps Weighted Dip
Min 3: 25′ Handstand Walk
Score is weight on clean.

Helen (Time)

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

Sunday 180826 at Potomac

Metcon (Time)

For Time:
100′ Handstand Walk
80 Medball Clean (20/14)
60 Toe-to-Bar
40 Pistol
20 Burpee Box Jump-over (24/20)
Rest 5:00, then complete strength portion of programming

Metcon (Time)

For Time:
100′ Handstand Walk
80 Medball Clean (20/14)
60 Toe-to-Bar
40 Pistol
20 Burpee Box Jump-over (24/20)
Rest 5:00, then complete strength portion of programming

Strength

3RM Push Press (3)
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 180824 at Potomac

Gymnastics/Skill Work

4 Sets of the Following:
In 3 Minutes, Complete
-3-5 Handstand Push-up
-Hollow Rock, :40
-Camber Walk, 35′

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes
1 Rope Climb (15′)
15 Wallball (20/14)
Run 300m

Bitnami