Tuesday 170418

  • Free Class Policy: Our scheduled free beginners classes (Tuesday 5:45pm, Saturday 9:30am) are a modified version of the normal WOD and new clients will be incorporated in the class with a separate coach. Bring a friend to our scheduled beginner classes and you take the WOD Class at the same time for free. Just sign into the Free Class when you get here! New athletes must pre-register online or create an account and sign in once they get here.
  • Interested in getting delicious prepared Paleo meals delivered to the gym just for you? Click here. to check out My Power Supply.
  • PCF SOCIAL: Trampoline Madness Ridiculous fun with your PCF friends and family. We have booked the ENTIRE trampoline park at Springfield for an hour of jumping, somersaults and fun! It can accommodate up to 200 people and we have it all to ourselves! We need about 40 people to make this work so sign up now! DEADLINE: April 24th – Sign up here!
  • The Three’s Company Throwdown is almost upon us! April 28th at 6PM at Potomac, same-gender teams of 3 (mixed ability, both Rx and Scaled athletes on same team) will face off in a multi-workout throwdown! Click here to sign up, or email Colin at colin@potomaccrossfit.com with questions!


Warmup

RX’d Level II Level I
EMOTM for 10 Minutes
Jerk, 2 Reps
 
 
3 Minutes Tabata
Russian Kettlebell Swing (70/53)
6 Minutes Tabata
Sit-up
EMOTM for 10 Minutes
Jerk, 2 Reps
 
 
3 Minutes Tabata
Russian Kettlebell Swing (53/35)
6 Minutes Tabata
Sit-up
EMOTM for 10 Minutes
Jerk, 2 Reps
 
 
3 Minutes Tabata
Hang DB Snatch (40/20)
6 Minutes Tabata
Sit-up

For first 3 minutes of tabata intervals, complete ONLY kettlebell swings. For last 6 minutes of tabata intervals, alternate each round between pull-ups and sit-ups.

Post loads and reps to comments.

3 Responses to “Tuesday 170418”

  1. JSP April 18, 2017 at 8:50 am #

    175

    162 Rx

  2. John F. April 18, 2017 at 9:15 am #

    PJx2: 125#
    Metcon: 153 L2+ (rx’d pull ups)

  3. Paul R April 18, 2017 at 6:35 pm #

    Jerk: 165#
    Metcon: 157 Rx