Monday January 12, 2015
Strength WOD
3 Front Squats OTMEM
(On The Minute Every Minute)
Go HEAVY
WOD
5 Power Cleans
7 Front Squats
9 Burpees over the Bar
5 Rounds
 (17 minute time cap)
Fitness (95/65)
RX (135/95)
RX+ (155/105)
 Liz Powell of Patriot Crossfit front squat workout
]]>Sunday January 11th, 2012
REST DAY
]]>
Saturday January 10, 2015
Partner WOD
50 Calorie Row
 100 Medicine Ball Cleans
Rest 2 Minutes
50 Calorie Row
50 Burpees
Rest 2 Minutes
50 Calorie Row
100 Sit ups
Both partners work at the same time and switch movements whenever they want to, both partners rest as well
]]>Friday January 9th, 2015
Skill WOD
15 Minutes to work on Squat Snatch
(work on form and technique not load)
WOD
10 Power Snatches
30 Walking Lunges
5 Rounds
Fitness (75/55)
RX (95/65)
RX+ (115/75)
US Olympian Chad Vaughn Snatching 285 with relative ease!
Â
]]>