8/11/18

District CrossFit, Patriot CrossFit, Potomac CrossFit – Olympic Lifting

Hang Snatch (from the hip)

EMOM x8: 1 snatch from the hip at 75%+ of 1RM.

Hang Clean + Jerk

EMOM x8: 1 hang clean and jerk from the hip at 75%+ of 1RM.

5RM: Front Squat

SweatCon 8/9/18

Warm Up: AMRAP 6:00
20 Mountain Climbers
10 Plate Ground to Overhead
10 Step Ups

Progress Report (PR):
3:00 Burpees

Core 101: EMOM 9:00
Min 1 – 12 Alternating V-Ups + 12 V-crunches
Min 2 – :20/:10/:20/:10 side plank
Min 3 – 50 Flutter Kicks

Strength 101: EMOM 12:00
Min 1 – 12 Max Floor Press DB Floor Press, 35/20
Min 2 – 8 Bulgarian Split Squats each leg
Min 3 – 12 DB Hang Power Clean & Press
Min 4 – 8 Bulgarian Single Leg RDLs

MetCon 101: AMRAP 8:00
10 Power Cleans
10 Box Jumps
10 Alt Single Arm DB Snatch

MetCon 102: AMRAP 4:00
200 m Row
10 DB Thrusters, 35/20

SweatCon 8/9/2018

WARM UP – 6 MIN AMRAP
5 Sprawls
10 Push Ups
15 Air squats
200 m run

PROGRESS REPORT (PR) – 3 MIN
Kettlebell Swings

CORE 101 – 6 MIN AMRAP
2 Weighted sit-ups
2 Plank Knee to Elbow
2 Windshield Wipers
*increase by 2 each round

METCON 101 – 8 MIN :20/:10
Goblet Squats
Alt. KB Snatch

METCON 102 – 4 MIN :40/:20
Wall Walks
Wall Sit

METCON 103 – 12 MIN AMRAP
20 OH Lunges w/ Plate
10 G2OH 75/55
5 Burpee Onto Plate
50m Run

8/9/18

District CrossFit, Patriot CrossFit, Potomac CrossFit – Olympic Lifting

5RM: Hang Clean (from the hip)

Then 2-3 sets at 85%+.

10RM: Snatch Grip Deadlift (Then 2 sets at 85%+)

Bent Over Row (5 sets of 10 AHAP.)

WEIGHTED SIT-UPS (5 sets of 10 AHAP.)

Performed on the slant board located in the back of the gym. It looks like a decline bench.

SweatCon 8/5/2018

WARM UP – 6 MIN 20/10

Lunges
Jumping Jacks
High Knees
Inchworms

PROGRESS REPORT (PR) – 3 MIN

Single-Arm KB Thrusters

CORE 101 – 6 MIN 20/10

KB V-Ups
KB Twist

METCON 101 

In as few Tabata Intervals as possible:
3 rounds:
100 DUs/SUs
50 Goblet Squats
25 Straight Leg Weighted Situps

METCON 102 – 12 MIN AMRAP

400m Row
20 American KBS
10 Reverse Lunges
5 Pull Ups

 

8/7/18

District CrossFit, Patriot CrossFit, Potomac CrossFit – Olympic Lifting

5RM: Hang Snatch (From the hip)

Then 2-3 sets at 85%+.

10RM: Back Squat (Then 2 sets at 85%+.)

10RM: Push Press (Then 2 sets at 85%+)

WEIGHTED PLANKS

Plank from elbows with plate centered on lower back/hips.

7/31/18

District CrossFit – Olympic Lifting

5RM: Hang Snatch (From the hip)

Then 2-3 sets at 85%+.

10RM: Back Squat (Then 2 sets at 85%+.)

10RM: Push Press (Then 2 sets at 85%+)

WEIGHTED PLANKS

Plank from elbows with plate centered on lower back/hips.

7/23/18

District CrossFit – WOD

View Public Whiteboard

5RM: Back Squat (Establish a 5RM for the Day.)

Metcon (Time)

For Time:

40 Wall Ball Shots 20/14lbs

40ft. DB. Front Rack Walking Lunge 50/35lbs(per hand)

30 Wall Ball Shots

40ft. DB. Front Rack Walking Lunge

20 Wall Ball Shots

40ft. DB. Front Rack Walking Lunge

10 Wall Ball Shots

40ft. DB. Front Rack Walking Lunge

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