Sunday 150531

Registration for CrossFit Strongman Throwdown (June 27th) is open. Details here. Sign up here.

Receive a t-shirt or tank (ladies cut) with registration if you sign up by June 7th. Email Coach Fahran with questions at fahran@patriotcrossfit.com.

Strength:
Strict Press 5-5-5-5

1-on-1 Skill Work:
Keg Clean & Press

MetCon*:
3RFT:
200M Plate or Tire Run (45/25)
10 tire flips @ 3x/2.5x body weight or more
20 pushups from tire

Buy-in:  At any point during the WOD, perform a 150′ sled pull.  150′ is from the end of the building to the white arrow on the ground in the bank drive-through and back.

* Scale as needed.  I prefer wearing a long-sleeved t-shirt when doing tire flips.

Sunday 150524

Registration for CrossFit Strongman Throwdown (June 27th) is open. Details here. Sign up here.

Receive a t-shirt or tank (ladies cut) with registration if you sign up by June 7th. Email Coach Fahran with questions at fahran@patriotcrossfit.com.

Strength:
Bench Press 5-5-5-5

Skill Work:
Sledgehammer strikes

MetCon*:
“The Dizzer”
30 minutes – Alternate movements every minute on the minute.

Yoke carry x 50′ AHAP (as heavy as possible)
Tire flips x 4 reps AHAP
Sledgehammer strikes x 15 reps (100% effort)

*Scale as needed

Sunday 150517

Strength:
a.) Strict Press 3-3-3-3

b.) Establish a 1RM sled pull x 50′
     50′ is redline to redline.

1-on-1 Skill Work:
Log Clean & Press

Skill Work:
Atlas Stones

MetCon:
Stone Grace or 30 stones to shoulder for time
Women 42 or 73# atlas stone
Men 73, 93, or 116# atlas stone 

Sunday 150510

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then
Bench Press 3-3-3-3

b.) Build up to a 1RM yoke carry x 50′

50′ is redline to redline.  Many individuals prefer to wear their lifting belt when doing yoke carries.  Half of the class will start with the yoke while the other half will start with the farmers carry/bench portion of the class.

MetCon*:
2-4-6-8-10 of the following couplet —
Double KB thrusters (53/35 per hand)
Deadlifts (2x body weight/1.5x body weight)

*Scale as needed.