Quinn Patrick

04/25/2018

CrossFit Smithfield – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20: 10 Power Cleans (155/105) 20 Burpees 30 Pull Ups 40 Walking Lunges 50 Double UndersRx+: 185/115#

04/23/2018

CrossFit Smithfield – CrossFit Power Clean (1 Hang Power Clean + 1 Front Squat) Work up to a Heavy 1 Hang Power Clean + 1 Front Squats….. 10 mins Metcon (Time) For Time: 30-20-10 Thrusters (95/65#) T2B

04/21/2018

CrossFit Smithfield – CrossFit Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 50 wall-ball shots, 20/14 100 double-unders 50-ft. handstand walk 100 double-unders 50-cal. row 100 double-unders 50-ft. handstand walk 100 double-unders

04/20/2018

CrossFit Smithfield – CrossFit Metcon (AMRAP – Rounds and Reps) AGOQ #4 Complete as many rounds as possible in 5 minutes of: 9 handstand push-ups 6 bar facing burpees 3 snatches, 165/115

04/12/2018

CrossFit Smithfield – CrossFit Metcon (AMRAP – Reps) AMRAP 9: Snatch, 115/80# Box Jumps, 24″/20″ 3,3… 6,6… 9,9… 12,12… etc.Add 3 reps each round for as many reps as possible in 9 minutes.

04/02/2018

CrossFit Smithfield – CrossFit Power Clean + Push Jerk (8 sets of 4 @75% of 90% of 1RM) Do a set every 1:30 Power Clean and Jerk (Heavy Single ) 5:00 to find a heavy single, adding 10/5# each rep.