Wednesday 180613 at Patriot

RX/Performance

A.

Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 4-6 reps @ 80%

 
B.

For time:
60 Double-Unders
30 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
30 Pull-Ups
40 Double-Unders
20 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
20 Pull-Ups
20 Double-Unders
10 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
10 Pull-Ups
Level II

A.

Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 4-6 reps @ 80%

 
B.

For time:
30 Double-Unders
30 Single-Arm Alternating Dumbbell Snatches (40/25 lbs)
30 Pull-Ups
20 Double-Unders
20 Single-Arm Alternating Dumbbell Snatches (40/25 lbs)
20 Pull-Ups
10 Double-Unders
10 Single-Arm Alternating Dumbbell Snatches (40/25 lbs)
10 Pull-Ups
Level I/Fitness

A.

Four sets of:
Romanian Deadlift x 6-8 reps @ 3111
Rest 45 seconds
Bat Wings x 6 reps @ 1215
(hold KBs/DBs in the top position for 5 full second each rep)
Rest 45 seconds
Plank Hold x 30-45 seconds
Rest 45 seconds

B.

Three rounds for time of:
20 Single-Arm Alternating Dumbbell Snatches
20 Jumping Lunges
10 Strict Pull-Ups
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