Saturday 31 October- Heroes & Girls

CrossFit PTC – Barbell Club

Beast 12 (Time)

For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents

Friday October 30, 2015

CrossFit PTC – WOD

(No Measure)

Jump N Rope Warm Up (1x thru)

Groiner/Down dog/pigeon pose

3 rounds or 5 min

5 pull ups

10 push ups

15 squats

**teach KB Snatch

Bench Press (5-5-5 (65%))

After each set of Bench do

5 weighted pull up.

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min

20 KB Snatch (10 Left/10 Right) (53/35#)

10 Push up

5 Ring dip

Thursday October 29, 2015

CrossFit PTC – WOD

(No Measure)

Row 500

roll legs/banded hamstrings/banded IT Band

2x

10 Banded good mornings

10 Banded side steps R &L

5 Ninja roll ups

15-30 Sec ring support

Clean ( 2/45%, 2/55%, 2/65%, 2(2/75%) ,1/85%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min

80m Farmers Carry (down 40, back 40)

12 Box Jumps (24/20)

24 Sit ups

Farmers Carry = 35/25#
Farmers carry – Count as 2 reps (down = 1) so 38 reps /round

Wednesday October 28, 2015

CrossFit PTC – WOD

(No Measure)

run 400m

Banded bully/Scap pulls/face pulls/bent rows/roll legs

2x

30s hold ring support

Leg Kicks/Straight leg, bent leg,

2 wall climbs

10 GHD Sit ups
Teach MU progression

Teach L- Sit

EMOM:

Odd: L Sit hold (Bar/Rings/p-let)

Even: MU/ MU progression

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Min

5 Push ups

10 Prison Lunge (45/25)

15 Double Unders