December 1, 2016

CrossFit PTC – SHRED

Warm-up

Row 500m

Agility Ladder x 5

Samson, Groiners, Hamstring, Pigeon

Metcon

Metcon (Calories)

Row Ladder for Calories

5 min

rest 1 min

4 min

rest 1 min

3 min

rest 1 min

2 min

rest 1 min

1 min
Row as fast a possible each time

November 30, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll legs and upper back (5 Min)

Row 250

Bandy Shoulders

5 Kettle Bell Swings

4 single arm overhead squats each arm

Weightlifting

12 Min EMOM

A: Snatch Balance (3 @ 55-65% )

can add weight as long as drop speed and depth are good

B: Toes-To-Bar (8)

Metcon

Metcon (4 Rounds for reps)

In 2 Min

Row 300/250m

As many power snatches as possible. (95/65)

rest 2 min

SHRED November 30, 2016

CrossFit PTC – SHRED

Warm-up

Bear Crawl fwd/bkwd, Inchworm, crab,

Dislocates & halos with bands or pvc

Metcon

Metcon (3 Rounds for reps)

8 min each round w/ a partner:

Round 1: Run from one end of the Box to the other and do 5 box jumps, run back and do 5 burpees. Tag your partner and keep switching.

Round 2: Run from one end of the box to the other and do 5 Russian KB swings, run back and do 5 V-ups. Tag your partner and keep switching.

Round 3: Run from one end of the box to the other and do 20 mountain climbers (each leg is one), run back and hold a plank for 20 seconds. tag your partner and keep switching.
Count reps for each round and the total.

2 minute rest should allow for almost complete recovery to go hard in each round.

November 29, 2016

CrossFit PTC – WOD

Warm-up

Run 400m (No Measure)

Agile 8 (No Measure)

Foam Roll — IT, Piraformis, Teardrop adductors

V-Sit rollover

Firehydrant (arms/back straight)

Groiner (10x each side)

Frog Jumps (10x)

1st Baseman (x2 each side) or Sampson

Weightlifting

Front Squat (1RM)

Metcon

Metcon (Time)

21-15-9 reps for time of:

275-lb. deadlifts

Burpees, jumping over the barbell

SHRED November 29, 2016

CrossFit PTC – SHRED

Warm-up

Row 500m

Agility Ladder x 5

Samson/Couch/Pigeon

Metcon

Metcon (Time)

3 x

30 set Unbroken Wall Balls

10 Minute time cap

*rest as needed between sets.

Any set under 30 UB reps does NOT count. Score is Total time.

Cash Out: 5x 30 sec each plank

dead bugs