Saturday Partner WOD

CrossFit PTC – WOD

Metcon (AMRAP – Reps)

“Icing on the Cake”

Teams of 2

2 Minutes to Complete:

9 Wall Balls (20/14)

10 KBS (53/35)

20 ABMAT Situps

AMRAP Snatch* Ladder

Rest 2 Minutes

*Sub for snatch is clean.

Ladder based on 1-RM=

Round 1) AMRAP @ 60%

Round 2) AMRAP @ 70%

Round 3) AMRAP @ 80%

Round 4) AMRAP @ 90%

Round 5) AMRAP@ 100+%

Partner A will first complete wall balls, KBS and sit-ups then use the remainder of the 2 minutes to complete AMRAP of snatches with ascending weight each round. Then partner A will rest as partner B goes. 5 rounds each. Score is combined number of successful snatches.

Snatch

Clean

WOD March 31, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400m

Arm Circles

Down Dog/Up Dog

Then

8 Empty Bar thrusters

5 push ups

5 pull ups

Gymnastics

10 min of gymnastic work

(Ie rope climb, rings, MU, hs walk etc)

Metcon

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
Women’s weight 75#

SHRED March 31, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Run 200

Agile 8

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
CASH OUT 30 sec hold -aletrnating x 4 each

dead bugs

plank

WOD March 30, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500m

Arm Circles

Down Dog/Up Dog

Then

8 Empty Bar thrusters

5 push ups

5 pull ups

Weightlifting

Back Squat (ME at 75%)

Metcon

Metcon (4 Rounds for reps)

4 rounds

In 3:00

200m sled pull (45/25)

10 pull ups and

as many Power Cleans as possible (165/105)

Rest 3:00
Score Power Clean reps

SHRED March 30, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Tabata Jump Rope (DU’s if you have them)

lacrosse ball for shoulders, legs with roller

Metcon

Metcon (Time)

For Time (time cap 25 min)

5x

15 Push Press (ammo can style w/a plate) (35/25)

20 Flutter Kicks each leg

25 OH Walking Lunge (35/25)

30 sit ups