Thursday 170921 at Potomac

RX’d
EMOTM for 15 Minutes
Min 1: 3-5 Bar Muscle-up
Min 2: 3-5 Seated Barbell Press (R)
Min 3: 3-5 Seated Barbell Press (L)
 
9 Rounds for Time For Time:
9 Medball Clean (20/14)
7 Medball Sit-up (20/14)
5 Burpee
1 Rope Climb (15’)

Level II
EMOTM for 15 Minutes
Min 1: 3-5 C2B Pull-up
Min 2: 3-5 Seated Barbell Press (R)
Min 3: 3-5 Seated Barbell Press (L)
 
9 Rounds For Time:
9 Medball Clean (20/14)
7 Medball Sit-up (20/14)
5 Burpee
1 Rope Climb (10’)

Level I
EMOTM for 15 Minutes
Min 1: 3-5 Assisted Pull-up + 3-5 Sit-up
Min 2: 3-5 Seated Barbell Press (R)
Min 3: 3-5 Seated Barbell Press (L)
 
For Time:
9 Medball Clean (14/8)
7 Medball Sit-up (14/8)
5 Burpee
2 Rope Pull-to-Stand

Post times to comments.

Wednesday 170920 at Potomac

RX’d
Hang Clean*
2-2-2-2
 
10-20-30-40-50-40-30-20-10 Double-under
*10 Russian Kettlebell Swing after each Round (70/53)
Level II
Hang Clean*
2-2-2-2
 
10-15-20-25-30-25-20-15-10 Double-under
*10 Russian Kettlebell Swing after each Round (53/35)

Level I
Hang Clean*
2-2-2-2
 
15-30-45-60-75-60-45-30-15 Single-under
*7 Russian Kettlebell Swing after each Round (53/35)

Post loads and times to comments.

Notes:
*Hang Clean anyhow: hang squat clean, hang power clean, hang muscle clean, hang split clean.

Tuesday 170919 at Potomac

RX’d
Shoulder Press
3-3-3
 
For Time:
Run 200m
18 Back Rack Lunge (135/95)
18 Box Jump (24/20)
Run 200m
14 Back Rack Lunge
14 Box Jump
Run 200m
10 Back Rack Lunge
10 Box Jump
Level II
Shoulder Press
5-5-5-4-4-3-3-3
 
For Time:
Run 200m
18 Back Rack Lunge (105/75)
18 Box Jump (20/16)
Run 200m
14 Back Rack Lunge
14 Box Jump
Run 200m
10 Back Rack Lunge
10 Box Jump
Level I
Shoulder Press
5-5-5-4-4-3-3-3
 
For Time:
Run 200m
12 Back Rack Lunge (75/55)
12 Box Jump (16/12)
Run 200m
9 Back Rack Lunge
9 Box Jump
Run 200m
6 Back Rack Lunge
6 Box Jump

Post loads and times to comments.

Sunday 170917 at Potomac

RX’d
EMOTM for 12 Minutes
Min 1: 7-10 Kip Swings on Bar
Min 2: 5-7 Banded Sotts Press
Min 3: Double-under Practice
 
AMRAP in 12 Minutes
12 One-arm Dumbbell Snatch (45/30)
6 Handstand Push-up
Level II
EMOTM for 12 Minutes
Min 1: 5-7 Kip Swings on Bar
Min 2: 5-7 Sotts Press
Min 3: Double-under Practice
 
AMRAP in 12 Minutes
12 One-arm Dumbbell Snatch (35/25)
6 Abmat Handstand Push-up
Level I
EMOTM for 12 Minutes
Min 1: 5-7 Kip Swings on Bar
Min 2: 5-7 Sotts Press
Min 3: Double-under Practice
 
AMRAP in 12 Minutes
12 One-arm Dumbbell Snatch (30/20)
6 Pike Push-up on Box

Post times to comments.

Saturday 170916 at Potomac

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.
RX’d

AMRAP in 26 Minutes

10 Pull-up
15 Kettlebell Swing (53/35)
20 Box Jump (24/20)
Level II

AMRAP in 26 Minutes

10 Assisted Pull-up
15 Russian Kettlebell Swing (53/35)
20 Box Jump (20/16)
Level I

AMRAP in 26 Minutes

10 Ring Row
15 One-arm DB Snatch (35/20)
20 Box Jump (16/12)

Post rounds plus reps to comments.

Friday 170915 at Potomac

RX’d

Overhead Squat*

4-4-4-4-4

Partner WOD:
7 Rounds for Time**

15 Handstand Push-up
15 Ring Dip
15 Push-up
Level II

Overhead Squat*

7-7-6-6-5-5-4-4-4-4-4

Partner WOD:
7 Rounds for Time**

15 Abmat Handstand Push-up
15 Assisted Ring Dip
10 Push-up
Level I

Overhead Squat*

7-7-6-6-5-5-4-4-4-4-4

Partner WOD:
7 Rounds for Time**

15 Pike Push-up on Box
15 Dip between Boxes
10 Assisted Push-up

Post loads and times to comments.

Notes:
* Aim to hit and maintain ~80% throughout all 5 sets of 4.
** MetCon time cap: 18 minutes. Partners share the work, one working at a time.

:

Thursday 170914 at Potomac

RX’d

Back Squat 1 RM

3 attempts

Shoulder Press 1 RM

3 attempts

Deadlift 1 RM

3 attempts
Level II

Back Squat 1 RM

3 attempts

Shoulder Press 1 RM

3 attempts

Deadlift 1 RM

3 attempts
Level I

Back Squat

5-5-3-3-1-1-1-1-1

Shoulder Press

5-5-3-3-1-1-1

Deadlift

5-5-3-3-1-1-1-1-1

Post loads to comments.

Notes:
If you’ve never completed the CrossFit Total before, read this.

To witness the second ugliest deadlift in human history, watch TDC, Dave Freakin’ Lipson, and Jason Khalipa complete the CrossFit Total. The rep in question starts (and goes for some time) at 4m44s.

Tuesday 170912 at Potomac

RX’d
Push Press
7x3x60%
5 Rounds for Time
45 Double-under
15 Medball Russian Twist* (20/14)
15 Ring Dip
Level II
Push Press
5-4-4-3-3-3-3-3-3
5 Rounds for Time
25 Double-under
15 Medball Russian Twist* (20/14)
15 Assisted Ring Dip
Level I
Push Press
5-4-4-3-3-3-3-3-3
5 Rounds for Time
60 Single-under
15 Medball Russian Twist* (14/8)
15 [Assisted] Push-up

Post loads and times to comments.

Notes:
*One rep is across the body and back with the medball.
 
Thursday’s workout of the day will be “The CrossFit Total,” 1RM Back Squat, Press, and Deadlift. If you plan to complete this workout, rest and prepare accordingly.
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