Quinn Patrick

01/05/2018

CrossFit Smithfield – CrossFit Metcon (AMRAP – Reps) 3 mins 100 double unders Max reps PullupsRx+: Muscle ups rest 3:00 Metcon (AMRAP – Reps) 3 mins Max reps Power Snatch, 75/55#Rx+: 95/65# rest 3:00 Metcon (AMRAP – Reps) 3 mins… Read more »

01/04/2018

CrossFit Smithfield – CrossFit Metcon (Time) 3 rounds 50 Abmat Situps 10 Deadlifts, 275/185# 50ft Bear Crawl3 rounds 50 GHD situps 10 Deadlifts, 315/225# 50 ft HS Walk

01/03/2018

CrossFit Smithfield – CrossFit Metcon (Time) “Dirty 30” For Time: 30 Box Jumps (24/20) 30 Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (95/65) 30 Toes to Bar 30 Push Press (95/65) 30 Deadlifts (95/65) 30 Wall Balls (20/14) 30… Read more »

01/02/2018

CrossFit Smithfield – CrossFit Metcon (3 Rounds for time) 3 rounds 21-15-9 reps: Bench (135/95, 115/80, 95/65) 3-2-1 Rope Climb -Rest 5:00 b/t rounds-1st round use: 135/95 for 21-15-9 2nd round use: 115/80 for 21-15-9 3rd round use: 95/65 for… Read more »

12/30/2017

CrossFit Smithfield – CrossFit Snatch (3 sets of 3) Work up to a weight you can move fast for 3 reps then do 3 sets, work back down. Metcon (Time) 21-5-9 reps of: Toes to Bar Overhead Squat, 95/65#

12/29/2017

CrossFit Smithfield – CrossFit Deadlift (Find a heavy set of 3) Metcon (AMRAP – Rounds and Reps) AMRAP 15: 120 Single Unders 30 Wallballs (20/14) 15 Deadlifts (165/115)AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)

12/28/2017

CrossFit Smithfield – CrossFit Metcon (Time) 3 rounds 25 yard sled push, w/2×45# 10 burpee box jump over, 24″/20″ 10 Power Cleans, 135/95# 10 burpee box jump over, 24″/20″Rx+: 155/105#

12/27/2017

CrossFit Smithfield – CrossFit Front Squat (4 sets of 12 reps) Use a challenging weight with good form. Metcon (AMRAP – Reps) AMRAP 10: Strict HSPU Strict Pullup 1,1….2,2….3,3….