12/17/2018

District CrossFit – WOD

Strength/Skill

Split Jerk (2-2-1-1-1)

Build to a new 1RM Jerk.

Metcon

DCF Beep Test (AMRAP – Rounds and Reps)

Every minute, as long as possible:

6 Calorie Row

5 Burpees

4 Hang Power Snatches, 95/65lbs

Monday December 17, 2018

Patriot CrossFit – WOD

Strength/Skill

Back Squat (3RM )

*Take 12 minutes to build to a heavy triple.

*If you plan on being out of town next Monday, build to a heavy single.

Metcon

Metcon (Time)

4 RFT

500m Row

75 Double Unders

12/16/2018

District CrossFit – WOD

Metcon

Metcon (Time)

For Time:

9-15-21 of:

Dumbbell Snatch (55/40)

HRPU

-Rest 5 minutes-

4 Rounds of:

25/20 Calorie Row

25 Air Squat

25 Sumo Deadlift High-Pull (75/55)

-Rest 5 minutes-

9 Rounds of :

8 Medball Sit-up

7 Pull-up

6 Pistol

12/15/2018

District CrossFit – WOD

Metcon

Metcon (Time)

For Time, With a Partner:

5 Rounds of

400m Run, together

15 Overhead Squat (95/65), then

30 Clean-and-Jerk (135/95), then

21-15-9

Deadlift (225/155)

Handstand Push-up
Nancy + Grace + Diane | Use one barbell, add weight as necessary.

12/14/2018

District CrossFit – WOD

Strength/Skill

Deadlift (2-2-2-1-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes

10 Shoulder Press (75/55)

Row 350m

35 Air Squat

Friday December 14, 2018

Patriot CrossFit – WOD

Metcon (Time)

For Time:

50-40-30-20-10

Double Under

Abmat Sit Up

*3 Rope Climbs after each round
Big shout out to Kristin Campbell for helping organize the DBs and KBs in the gym today! Lets all do our part to keep it organized by returning weights where we got them. If you don’t like the way it’s set up.. SORRY CHARLIE =)

Shoulder Press (5-5-5-5-5)

Build to a heavy set of 5, or maintain the same weight across

12/13/2018

District CrossFit – WOD

Strength/Skill

Metcon (No Measure)

EMOM for 21 Minutes:

1.) 3-Pause Hang Power Clean, 2-3 Reps

2.) :40 Lu Raises

3.) Handstand Walk, 25′

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 Minutes

12 Wallball (20/14)

50 Double-under

Thursday December 13, 2018

Patriot CrossFit – WOD

Metcon (AMRAP – Reps)

Alternating EMOM 16

Odd: 1-3 Muscle Up

Even: 200m run
Here’s an oppurtunity to practice some muscle ups! Muscle Up, transition drills, or strict pull ups

Metcon (AMRAP – Reps)

AMRAP 16:

1 Power Clean 185/115

2 Pistols

2 Power Cleans 185/115

4 Pistols

3 Power Cleans 185/115

6 Pistols..
RX+ is 205/135

Wednesday December 12, 2018

Patriot CrossFit – WOD

Snatch (3-3-3-3-3)

Every 2:00 complete 3 snatches. Build in weight or maintain the same weight across.

After the last set, take 5 minutes to take 3-5 attempts at a heavy single

Metcon (Time)

5 Rounds

On the 4:00

9 Burpee Box Jumps (20/14)

15 DB Front Squats (50’s/35’s)

21/15 Cal Row
Score is slowest round

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