Monday February 1, 2016

CrossFit PTC – WOD

Warm-up (No Measure)

Run 200m

Agility Ladder x3

Down Dog/pigeon/spiderman

2x

5 Ninja Roll ups

8 Empty Bar Thrusters

8 Reverse Hypers

Then

Review power clean/Burgener warm up

Power Clean (10 min to find 1RM)

Clean (for info-)

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

Friday January 29, 2016

CrossFit PTC – WOD

(No Measure)

Hamstring stretch, pigeon pose, couch stretch

2x – with emtpy bar

5 deadlift

5 front squats

5 push press

5 Good mornings

5 back squats

Jerk foot work

Split Jerk (3/55, 3/65, 2/70, 2/75, 1/80, 2(1/85))

no misses – emphasis on foot work and speed (not weight)

Metcon (Time)

5 Rounds

4 HSPU

8 Ring Dips

12 KB Swings (70/44)

Thursday January 28, 2016

CrossFit PTC – WOD

(No Measure)

Row 500

Banded Hamstring stretch

Banded Walks (Side, Forward, back)

10 steps each way

2x

10 Good mornings (second time add wt)

10 pull ups

5 squats facing the wall, back to the wall

Deadlift (5 x 5 @ 62.5)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min

15 Calorie Row

15 Push ups

15 Squats

Wednesday January 27, 2016

CrossFit PTC – WOD

(No Measure)

Row 500

Down Dog/pigeon/spiderman

2x

5 Ninja Roll ups

10 Empty Bar Thrusters

10 Reverse Hypers
EMOM- 12 min

HSPU- 3

Bar Muscle Up- 3 (Chest to bar, pull up, pull up progression)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Tuesday January 26, 2016

CrossFit PTC – WOD

(No Measure)

200m Run

Banded- Scap pull, face pull, bent row

Banded – Bully stretch, Pec stretch

Then:

with a med ball and partner

10 Overhead throws

10 backward throws

10 side throws (each side)

10 Squat and pass (think wall ball pass)

Burgener warm up Clean
EMOM – 10 min, Clean high pull, Clean (75-80%)

Shoulder Press (5 x 5 @ 62.5)

Metcon (3 Rounds for reps)

Tabata:

Floor Press (35, 25)

Toes to Bar

Sit up
One tabata interval for each movement. i.e.: 8x floor press 8x Toes to bar 8x Sit up…