WOD September 1, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll legs/5 min

then

2x

Run 200m

10 Kb Swings

10m Spider man

10 perfect squats against the wall

Weightlifting

Back Squat (EMOM: 12 Min Back Squat 2 @ 70% (Good form, speed))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min:

50’m farmers carry shuttle run (50m out, 50m back) (35#/25)

21 Wall balls

15 Toes to bar

9 Kb swings (70/44)

SHRED September 1, 2016

CrossFit PTC – SHRED

Warm-up

JUMP N ROPE

2x Bear fwds/bkwrds, crab, spiderman, inchworm

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

10 burpees

15 KB Deadlift (70/53)

20 floor press (35/20)
Cash Out: Max plank hold

WOD August 31, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

Dynamic warm up

dead bug

Metcon

Metcon (Time)

5 rounds for time: (time cap = 45 min)

20 pull ups

30 sec Right plank (on forearm)

20 push ups

30 sec Left plank (on forearm)

20 sit ups

30 sec front plank

20 squats

30 sec leg lift

WOD August 30, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump -n- rope warm up

Shoulder Band warm up/stretch

then 2x

8 evil wheel roll outs

8 empty bar thrusters

8 kettle bell swings

Weightlifting

Push Press (3RM)

Then: Drop set ME 80%, 70%, 60% tdys 3rm

Use a partner. Do ME at 80% rack bar and have

partner drop weight to 70%, ME and repeat at 60%.

Then partner goes. Score is total reps.

Push Press (ME at 80%)

Push Press (ME @ 70%)

Push Press (ME @ 60%)

Metcon

Metcon (5 Rounds for reps)

WOD: 5 rounds for total reps

As many thrusters as possible in 30s

Rest 2 min

(use the higher of 50% tdy 3rm pp or 45% 1RM )

put weight in comments