WOD- Friday September 1, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

2X w/ PVC

10 Dislocates

10 Halo’s

10 Wall Washers

10 Good Mornings

Burgerner Warmup

Weightlifting

Power Snatch (Floor) + Hang Power Snatch (top of knee)

5X1 @ 65% of Snatch 1 RM

Warm-up to 65% of 1 RM snatch then perform 5 sets of 1 Rep where each rep = Power Snatch + Hang Power Snatch

Focus is technique

Power Snatch (5 x 1 @ 65%)

Power Snatch + Hang Power Snatch

5X1 @ 65% of 1RM

1 Rep = PS + HPS

Hang Power Snatch (5 x 1@ 65%)

Power Snatch + Hang Power Snatch

5X1 @ 65% of 1RM

1 Rep = PS + HPS

Snatch (Use for %)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP*

10 Push Press (95/65)

15 Sit-ups

10 Box Jumps (24/20)

*Complete 2 burpees EMOM starting at 0 minute

Rx+= (115/75) + Box Jump (30/24)

Rx Master and Scale = (75/55)

WOD- Thursday August 31, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Dynamic Warmup

6 x 25m Sprints (Last 2 Max Effort)
Perform sprints at 50, 60, 70, 90, 100, 100% effort

Metcon

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
Women’s use 25# plate

SHRED AUG 30, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Roll Legs/Shoulders w/LAX ball

Run 200m

Agility Ladder

Metcon

Metcon (AMRAP – Rounds and Reps)

Review Turkish Get Ups

Partner WOD

20 Min AMRAP of:

10 Turkish get ups w/DB (35/20 lb) (5 each arm)

400m run
Partner A completes 10 Turkish get ups while

Partner B runs 400m. When both are complete,

partners switch. Score Total Turkish Get ups!

WOD- Wednesday August 30, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

Mobilize wrist/triceps/pecs/ calves with wall stretches

2x with Empty Bar

5 Deadlifts

5 Hang Muscle Cleans

5 Front Squats

5 Push Press

5 Back Squats
Review Hang Power Clean

Weightlifting

Hang Power Clean (From top of knee work up to 85% of 1RM)

then drop 20 lbs and do 2×2

Metcon

Metcon (Time)

5 Rounds

15 Wall Balls

12 Hand Release Pushups

9 Hang Power Cleans (95/65)

Rx+= (135/85)

Rx Masters = (75/55)

Scales = (75/44)

WOD – Tuesday, August 29, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

100 Singles + 50 Doubles

Lacrosse Ball Shoulder Front/Back

2x

10 Single Arm Russian KBS (5L/5T)

10 Single Arm KB Clean (5L/5T)

10 Single Arm KB Snatches (5L/5T)

6 Single Arm Turkish Get-ups (3L/3R)

Weightlifting

10 Minute EMOM

A: Bench Press 5X3 @ 75% – Minute 1

B: 15 Russian Kettle Bell Swings (AHAP) – Minute 2, etc

Bench Press (75% x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Burpees

25 DUs (3:1 Singles)

10 Ring Dips

25 DUs

Master’s Rx = Static Dips
70 Reps per round rx

170 Reps per round scaled