Tuesday September 1, 2015

CrossFit PTC – WOD

(No Measure)

Dynamic Warm Up

Demo movements

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Monday August 31, 2015

CrossFit PTC – WOD

(No Measure)

Row 750m

Roll back/Legs- Bands Shoulders

1x

8 Overhead Squats w/Bar

10 Reverse Hypers

10m Walking Lunge

Burgener Warm Up (Snatch)

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)

Clean and Jerk (1 Rep Max)

Metcon (2 Rounds for reps)

Optional Cash out:

Max Pull ups in 2 min/rest 1 min

Max Burpees in 2min

Friday August 28, 2015

CrossFit PTC – WOD

(No Measure)

Run 200m

3x Agility ladder

10 Empty Bar Thrusters

10 Hip extensions (Ham raise if you can)

10 Good morning

Burgener Warm Up (Snatch)

Snatch (Snatch 1 @ (60,70,80,85,90,95,90))

Metcon (Time)

10-9-8-7-6-5-4–3-2-1 Reps of

Push Press (115, 75)

Push up

Ring Dip

Thursday August 27, 2015

CrossFit PTC – WOD

(No Measure)

Run 200m

3x Agility ladder

Front rack with barbell

1x

8 Empty Bar Thrusters

8 Ball slams

8 Good morning

Burgener Warm Up (cln/jerk)

Clean and Jerk (60/(2+2), 70/(2+2), 80 (2+1, 85/ (2+1), 90 (1+1),)

Metcon (Time)

5 rounds for time

7 squat cleans (155,105)

14 kettlebell swings (53/35)

15 min time cap