Monday December 3, 2018

Patriot CrossFit – WOD

Back Squat (3RM)

Take 15 minutes and build to the heaviest weight you can perform for 3 reps. Aim for 85-90% of your 1RM

Metcon (AMRAP – Reps)

AMRAP 15:

2-4-6-8-10-12…

Plate Ground to Overhead 45/25#

OH Plate Lunges

Toes to Bar

Sunday December 2, 2018

Patriot CrossFit – WOD

Metcon (AMRAP – Rounds)

Every 2:00 for 10 Minutes

14/12 Cal Bike

2 Rope Climb

Rest 2:00

Every 2:00 for 10 Minutes

250m row

10 Over the Rower Burpees

Rest 2:00

Every 2:00 for 10 Minutes

50 Double Under

10 Single Arm DB Clean & Jerks 50/35#

Rest 2:00

Every 2:00 for 10 Minutes

200m run

10 Box Jump Overs 24/20″
Ideally there should be some rest involved during each period, so scale appropriately. If you fall behind the interval, treat the workout like an AMRAP.

Score is total rounds completed

Thursday November 29, 2018

Patriot CrossFit – WOD

Bench Press (5@55% – 5@65% – 3@75% – 3@ 85% – 1+@95%)

*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

*try to get 1 or 2 more reps from the previous 1+ set we did a few weeks back

Inverted Ring Rows (5×10)

Once you’ve completed all your bench sets you can begin on the rows.

Make these challenging, whether your feet are on the ground and your body is at an angle, or put your feet on a box and have your body parellel to the floor.

Metcon (AMRAP – Reps)

4 Rounds

1:00 Cal Bike

1:00 Russain KB Swings 70/53#

1:00 Toes to Bar

1:00 Box Jump

1:00 Rest

Tuesday November 27, 2018

Patriot CrossFit – WOD

Shoulder Press (10-10-10-10, 60%+)

Keep the weight light to moderate. Record heaviest load

Weighted Pull Ups (Strict 8-8-8-8)

Superset with shoulder press. Alternate between pull up/chin up grip. Must be strict; assisted, bodyweight, or weighted

Metcon (AMRAP – Reps)

5 Rounds

:30 Farmers Carry Hold 70/53#

:30 Jumping Lunges

:30 Farmers Carry Hold 70/53#

:30 Abmat Sit Up
Score is total lunges and sit ups

Monday November 26, 2018

Patriot CrossFit – WOD

Back Squat (5RM)

This is the final 5RM for this cycle. Take 12 minutes;

Try to match your 3RM pause load from last Monday or beat it (aim for 80-85% of your 1RM)

Once your 5RM is established, -10% and complete another set of 5.

Metcon (Time)

5 RFT:

10 Hang Power Clean 135/85

10 Dip

50 Double Under

Saturday November 24, 2018

Patriot CrossFit – WOD

Metcon (AMRAP – Reps)

2 Rounds:

5 min. EMOM:

12/9 Calorie Bike

immediately into..

5 min. EMOM:

10 Deadlift 185/115

immediately into..

5 min. EMOM:

10 HSPU
This is a 30 minute workout. Stay at each station for 5 minutes.. then move to the next. If you have a tough time keeping up with the EMOM, treat it as an AMRAP.

Scale the deadlift weight if needed. If you missed Thursday’s workout you can row rather than bike.

RX+ Option: 225/155

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