Wednesday November 14, 2018

Patriot CrossFit – WOD

Strength/Skill

Bench Press (5@45% – 5@55% – 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

*try to get 1 or 2 more reps from the previous 5+ set we did a few weeks back

Bench Press (5@45% – 5@55% – 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

*try to get 1 or 2 more reps from the previous 5+ set we did a few weeks back

Gymnastics

Weighted Pull-ups (7-7-7-7-7)

*Superset with bench press working sets

*Alternate between pull up and chin up grips

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

40 Double Under

20 Air Squat

40 Double Under

20 Russian KB Swing 70/53#

Bitnami