Quinn Patrick

05/17/2018

CrossFit Smithfield – CrossFit Front Squat (5×2 reps @ 60-70%) Tempo Squats :03 second descent, :02 second hold in the bottom, and fast up. Metcon (Distance) Teams of 3: 2k Row 150 Toes to Bar Row Max Distance in time… Read more »

05/16/2018

CrossFit Smithfield – CrossFit Metcon (Time) 10@95/65 – 8@115/80 – 6@135/95 – 4@155/105 – 2@185/115 Deadlift Hang Clean Push Jerk 12/10 Calorie Bike -Rest 2:00 b/t rds-Rx+: 10@135/95 – 8@155/105 – 6@185/115 – 4@205/125 – 2@225/135 Deadlift Hang Clean Push… Read more »

05/14/2018

CrossFit Smithfield – CrossFit Metcon (Time) For Time: 5 rounds 50 Double Unders 20 Sit-ups 15 Front Squats (115/80) 10 HSPU 5 Bar Muscle-upsRx+: For Time: 5 rounds 50 Double Unders 20 GHD sit-ups 15 Front Squats 135/95 10 HSPU… Read more »

05/11/2018

CrossFit Smithfield – CrossFit Metcon (Time) 4 rounds 20/16 calorie bike/row(alternate rounds with bike and row) 20 Back Squats, 135/95#Rx+: 4 rounds 30/25 calorie bike/row(alternate rounds with bike and row) 30 Back Squats, 135/95#

05/09/2018

CrossFit Smithfield – CrossFit Metcon (Time) Teams of 2 1000m row 100 Double Unders (same time) 80 T2B 40 Power Snatch (135/95) 20 Syncro Bar Facing Burpees 1000m row

05/07/2018

CrossFit Smithfield – CrossFit Front Squat (5×3 @55-65%) Tempo Squat 3-2-0 *The First Number – refers to the lowering (eccentric) phase of the lift. *The Second Number – refers to the amount of time spent in the bottom position of… Read more »