Friday April 1, 2016

CrossFit PTC – WOD

(No Measure)

Roll legs and back for 5 min then:

3 Rounds

Run 200m

5 Box Jumps

10 Goblet Squats

Back Squat (Back Squat (6/65, 4/75, 2/85, 2/90, 1/95))

(Every other minute on the minute…ie about 1:30 rest)

Metcon (4 Rounds for reps)

4 Rounds for reps

In 2 min:

25 wall balls

As many Double Unders as possible

Rest 2 min

Thursday March 31, 2016

CrossFit PTC – WOD

(No Measure)

Row 500

2x

5 single arm Kb Swing L/R

5 single arm KB clean L/R

5 single arm Kb Snatch L/R

2 skin the cat
EMOM – 12 min

1. 2 Rope Climbs (good rope climbs? Work on legless)

2. 20 Second L sit (rings/parallets or hanging from bar)

Baseline-CFPTC (Time)

Row 500m
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

Wednesday March 30, 2016

CrossFit PTC – WOD

(No Measure)

Jump n Rope Warm up

Bandy Pulls

Bully, Subway, Scap, Face, Bent row

2x

10m Bear Crawl fwd

10m Bear Crawl bkwd

5 push ups + 5 clapping push ups

10 squats

Bench Press (Bench Press (6/65, 4/75, 2/85, 2/90, 1/95) )

(Every other minute on the minute…ie about 1:30 rest)

Metcon (Time)

3 rounds for time:

Run 800m

12 Hand Stand Push Ups

12 Pull ups

Rx+

4 Muscle ups instead of pull ups

Tuesday March 29, 2016

CrossFit PTC – WOD

(No Measure)

Run 200

Agility ladder drills

Dislocates

Down Dog/Spider man/Pigeon

5 Ninja Roll ups

8 empty bar thrusters

Burgener + practice hang clean/FS/FS complex

Clean (Hang Clean/FS/FS 2/45, 2/55, 2/60, 3/70)

# times thru complex / % 1RM

Teach TGU

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

10m Dumbell Walking Lunge (35/25)

6 Turkish Get ups – 35/25

10m Dumbell Walking Lunge (35/25)

6 Turkish Get ups

Monday March 28, 2016

CrossFit PTC – WOD

(No Measure)

Run 400

Couch Stretch/Scorpion

3 rounds of Cindi

5 Pull ups

10 Push ups

15 squats

Then Burgener

Snatch (Power Snatch/Hang Snatch 2/45, 2/55, 2/60, 3/70)

# times thru complex / % 1RM

Metcon (AMRAP – Reps)

7 Min AMRAP

7 Push Press (115/75)

7 Box Jump