12/12/2018

District CrossFit – WOD

Strength/Skill

Back Squat (2-2-2-1-1-1-1)

Metcon

Metcon (Time)

5 Rounds for Time

6 Kettlebell Clean (70/53), Right

6 Kettlebell Clean (70/53), Left

6 Box Jump (30/24)

Time Cap: 7 Minutes

12/11/2018

District CrossFit – WOD

Strength/Skill

Push Press (2-2-2-1-1-1)

Find a new 1RM

Metcon

Metcon (AMRAP – Reps)

4 Rounds for Reps of

AMRAP*

20 Toe-to-Bar

20 Burpee, then

Max Reps Front Squat** (155/105)

-Rest 1 Minute b/t Rounds-
*The first rounds are 3-minutes long; the fourth round is 4-minutes

**If you complete 60 front squat, you are done. Score is time. If not, score is total reps.

Tuesday December 11, 2018

Patriot CrossFit – WOD

Bench Press (5×45%, 5×55%, 5×65%, 5×75%, 5+x85%)

If you did the shoulder massacre workout today, make sure to really warm up those shoulders for the bench.

Superset with Pull Ups

Weighted Pull Ups (5-5-5-5-5)

Perform weighted, bodyweight, or assisted. You can also work on negatives! Keep it strict

Alternate between pull ups and chin ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15/12 Cal Bike

50 Double Unders

Metcon (Time)

Extra Credit Core

3-5 rounds

30 Hollow Hold Flutter Kicks

10 Sit Ups

:30 Plank

Sunday December 9, 2018

Patriot CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 American KB Swing 53/35#

15 Toes to Bar

15 Wall Ball 20/14#

Rest 3:00

AMRAP 15:

15/12 Cal Row

15 Dips

15 Box Jump 24/20″
RX+ is 30/24″, 70/53#

Saturday December 8, 2018

Patriot CrossFit – WOD

Metcon (Time)

Partner WOD

2 RFT:

100 Double Unders

50 Hang Power Cleans 95/65

100 Double Unders

50 Push Press 95/65

100 Double Unders

50 Burpees
One partner works while the other rests. Split the work however you like!

RX+ is 135/85

Friday December 7, 2018

Patriot CrossFit – WOD

Deadlift (5×55%, 5×65%, 5×75%, 3×85%, 1+x95%)

Partner Up and Share a bar with someone!

*calculations are based

on 90% of your 1RM

*When you see 1+, 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 (Time)

3 RFT:

30 Front Rack Lunges 75/55

30 Back Squat
RX+ is 95/65

Wednesday December 5, 2018

Patriot CrossFit – WOD

Gymnastics

Metcon

Metcon (AMRAP – Reps)

Alternating EMOM 16

Min 1: 8 Strict Pull Ups

Min 2: 8 Split Squat each leg

Min 3: 8 Single Leg RDL each leg

Min 4: Rest
Pull Ups can be assisted, bodyweight, or weighted. Alternate between chin ups and pull ups

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Scale 30 Abmat Sit Ups for 7 Muscle Ups

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