Saturday 180922 at Patriot

Metcon

The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Friday 180921 at Patriot

Strength

Bench Press (5 @ 65% – 5 @ 75% – 5+ @85%)
*calculations are based on 90% of your 1RM

*When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout

Metcon

Helen (Time)

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

Gymnastics

Durante Core Chipper
For time:
30 V-Ups
45 V-Crunches
60 Hollow Rocks< V-Up Scale: Alternating V-Up

Hollow Rock Scale: Single Leg Hollow Rock

Wednesday 180919 at Patriot

Metcon (AMRAP – Reps)

“Jump and Climb”
5 Rounds
1:00 amrap Box Jumps 30/24#
1:00 rest
1:00 amrap Rope Climbs
1:00 rest

MetCon

Death Race (Time)
5 Rounds For Time:
15/10 Calorie Assault Bike
10 Burpees

Assault Bike monitor must be reset each round. Someone else may reset your monitor for you. For burpees, athlete must drop to chest-to-ground, hop up, jump, stand tall, and clap overhead.

Wednesday 180919 at Potomac

Front Squat (2-2-1-1-1-1)

Build to a 1RM

Metcon

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Tuesday 180918 at Potomac

Strength

Power Clean (2-2-1-1-1-1)
Build to a 1RM

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

Bitnami