Friday 170616

  • Join CrossFit Kids every first and third Sundays of every month at Patriot CrossFit! CrossFit Kids at 11:45am – 12:15pm and CrossFit Preteens/Teens at 12:30pm – 1:30pm. Click here for more information.
  • Interested in massage right here at Potomac CrossFit? Schedule an appointment online today!
  • Do tire flips, yoke carries, sled pulls, and atlas stone lifts sound like fun to you? If so, come check out PCF’s hybrid CrossFit-Strongman class (it doesn’t matter what your level of strength is) – classes run at Patriot every Sunday from 0800-0930 and the 2nd and 4th (& 5th) Sunday at 1130.



  • Warmup

    RX’d Level II Level I

    Front Squat 5-5-5*
     
    3 Rounds for Time
    3 Man-Maker (30/20)
    10 Russian Twist (30/20)
    30 One-arm DB Snatch (30/20)


    Front Squat 5-5-5*
     
    3 Rounds for Time
    3 Man-Maker (20/15)
    10 Russian Twist (20/15)
    30 One-arm DB Snatch (20/15)


    Front Squat 7-6-6-5-5-5*
     
    3 Rounds for Time
    3 Man-Maker (15/10)
    10 Russian Twist (15/10)
    30 One-arm DB Snatch (15/10)


    *Aim for a new 5RM Front Squat
    Post loads and times to comments.

    2 Responses to “Friday 170616”

    1. John F. June 16, 2017 at 9:32 am #

      FSx5: 125, 135, 140
      Metcon: 8:11 L2

    2. JSP June 16, 2017 at 3:38 pm #

      5RM: 225. Previous 5RM unknown, but this is 88% of the 1RM, so a definite PR.

      8:01, rx