Thursday October 1, 2015

CrossFit PTC – WOD

Run 400 – Animal Farm (No Measure)

Run 400m

Animal Farm

2x

10m Inchworm

10m Spiderman

10m Crab Crawl

10m Bear Crawl
Skill work: Rope Climb

Metcon (6 Rounds for reps)

6 Rounds for reps:

in 2 min

First Run 200m

Then as many reps as possible in the remaining time of:

ODD minute: AMRAP Rope Climb

EVEN minute : AMRAP Bench Press (85% Body Wt)

Rest 2 Min

(rounds 1,3,5 do rope climbs. 2,4,6 do Bench Press)

Wednesday September 30, 2015

CrossFit PTC – WOD

(No Measure)

Row 750

1x

15 banded dislocates

15 face pulls

15 scap pulls

10 empty bar OHD squats

10 Wall balls

5 Ninja roll ups

Burgener- Clean

Clean ( 60/2, (70/2)2, (75/2)2,(80/2)2)

Shoulder Press (5-5-5 @ 40% – Time permitting)

Stay with the percent for this week.

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min

3 HSPU

7 Burpees

9 Kettlebell Swings (53/35)

Tuesday September 29, 2015

CrossFit PTC – WOD

(No Measure)

Jump n rope x 2

1x

6x Turkish Get up and Waiters Walk 10m + 3 OHD sqt

10 Push ups

5 clapping push ups

20 sit ups
Skill work:

EMOM for 10 min:

Odd minute – Handstand and hold 15s

Even – one muscle up (3x dip/3x Pull up) or a progression

Metcon (Time)

3 Rounds

Row 500

21 Push Ups (M = hand release)

12 Box Jumps (24/20)

Monday September 28, 2015

CrossFit PTC – WOD

(No Measure)

Run 400

Mob: banded scap pulls/face pulls

10 Dislocates/10 pipe rolls each direction

5 Ninja roll ups

10 perfect overhead squats (PVC against the wall)

10 clapping push ups

Burgener Warm Up

Snatch (60/2, (70/2)2, (75/2)2,(80/2)2)

Back Squat (5-5-5 @40%)

Time permitting

Metcon (Time)

4 Rounds for time:

Run 200

8 Thrusters (95/65)

8 Toes to Bar

Friday September 25, 2015

CrossFit PTC – WOD

(No Measure)

Row 750

1x

15 banded dislocates

15 face pulls

15 scap pulls

10 empty bar OHD squats

10 Wall balls

5 Ninja roll ups

Burgener- C&J Skills

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

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 8 minutes of:

5 squat cleans,155/95

5 burpees, jumping over the barbell

Post rounds completed to comments.
RX+ 185/110