Friday July 31, 2015

CrossFit PTC – WOD

Warm Up
Run 200m
3x Agility ladder
Front rack with barbell

2x
8 Empty Bar Thrusters
8 Ball slams
8 Good morning
Burgener Warm Up (cln/jerk)

Clean and Jerk ((60%/3+2), (70%/3+2) , (75%/2+1), (80%/2+1)2)

(reads as 60% – 3 cleans + 2 jerks)

Front Squat (60%/4, 70%/4 , 75%/3, (80%/3)2)

last 2 sets are sets of 3 at 80%

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min
8 Ring Dips
8 Pistols

Sub for pistols use Split Squats

photo 1-11

Thursday July 30, 2015

CrossFit PTC – WOD

Warm Up

Row 1000m
Roll back/Legs- Bands Shoulders

2x
8 Overhead Squats w/Bar
10 Reverse Hypers
10m Walking Lunge
Burgener Warm Up (Snatch)

Deadlift (4-4-4-4-4 (70,80,80,80,80)%)

Josh (Time)

21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups
In honor of SSGT Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here

 

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Tuesday July 28, 2015

CrossFit PTC – WOD

Warm Up

Jump-n-rope
Shoulders lacrosse ball/Pigeon pose/Samson

2x
10 Reverse Hypers
10 Thrusters
10 GHD Sit ups
10 pull ups
Burgener Warm Up (Snatch)

Snatch (3-3-3-3-3-3(50,60,65,70,75,75)%)
  –  –  Beginners: use the complex: Power SN/ Power Sn/Ohd Sqt
Back Squat (4-4-4-4-4 (60,70,70,70,75,75))

Metcon (Time)

3 rounds
50 Double unders
30 Steps Walking Lunge
10 Pull ups

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Monday July 27, 2015

CrossFit PTC – WOD

Warm Up

Run 400m
MOB: Front Rack/ Legs/Shoulders
2x
10 Reverse Hypers
10 Thrusters
10 GHD Sit ups
10 pull ups
Burgener Warm Up (cln progression)

Hang Power Clean (3-3-3-3-3 (50,60,65,70,70)%)
Bench Press (5-5-5-5 (50,65,75,75)%)

Metcon (3 Rounds for reps)

3 Rounds

As many reps as possible in 2 min of:
Run 200
Push Jerk (65%)

Rest 2 min

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