WOD – Wednesday November 1, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 800m

Roll back, hips, legs + pigeon pose

2X

10m Forward Banded Walks + 5 Squats

10m Reverse Banded Walks + 5 Squats

10m Lateral Banded Walks L + 5 Squats

10m Lateral Banded Walks R + 5 Squats

10 Banded Good mornings

Weightlifting

Deadlift (10 x 2 @ 65% + Band EMOM)

Put band (red/purple/green) in comments

Metcon

Metcon (Time)

For Time:

21 Hang Power Cleans (75/55)

400m Run

Rest 3 Minutes

15 Hang Power Cleans (95/65)

400m Run

Rest 3 Minutes

9 Hang Power Cleans(115/75)

400m Run

Rest 3 Minutes

6 Hang Power Cleans (135/85)

400m Run

Rest 3 Minutes

3 Hang Power Cleans (155/95)

400m Run

Rx+ = 95/65;115/75;135/85;155/95;185/105

Master’s Rx = 75/55;95/65;105/75;115/85;135/95

Scale = 75/45;85/55;95/65;105/75;115/85
If additional scaling is used, base everything off

the starting weight, adding 10-20 lbs each round

SHRED Nov 1, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

JumpnRope Warm Up

bands- subway, bully, face pulls, bent row

2x 5 pull ups

10 push ups

15 squats

Metcon

Metcon (AMRAP – Reps)

Tabata

Double Unders

Sit Ups

Push Ups

Floor Press (35/20)

Rest 1 tabata round in between elements
SCORE lowest reps per element

CASH OUT Max plank hold

WOD- Tuesday 31 October 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

Down Dog/Up Dog/Spiderman

2x

10 Kettle bell swings

10m Forward bear crawl

10 Wall balls

10m backward bear crawl

Gymnastics

EMOM 16 min

A: HSPU (3 to 5)- (Strict/Kipping or 30s Hold)

B: Alt Bird Dog – start immed after HSPU, go till :50

C: 15/12 Cal Bike/Row

D: Rolling Side plank (50s)

Metcon

Metcon (4 Rounds for reps)

4 Rounds

In 2 Min

100m Farmers Carry (50/35)

AMRAP Ring Dips

Rest 2 min

Rx+ 70/44 (use kb) + Muscle Ups

M55+ 35/25 + Push ups

SHRED Oct 31, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Run 400

Agile 8

Metcon

Metcon (AMRAP – Reps)

5 RFT

In 2 minutes

Run 200 m

wall balls (20/14)

Rest 2 minutes
SCORE Total WB Reps

CASH OUT 50 Partner Leg Throws

WOD- Monday October 30, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump-N-Rope Warm up

Shoulder Mobility (Bands/Partner)

2x

5 Pull ups

10 push ups

10 Mtn Climbers

10 Squats

Burgener Warm Up

Weightlifting

Snatch Balance (8 x 2 @ 80-85% of SN – rest 1 min)

New? Work on overhead squat

Shoulder mobility problem? Bench Press 8×2 using 65%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

32 Double Unders

16 KB swing (53/35)

8 OHD Prison Lunge (45/25) – Alt legs

Rx+ 70/53 Kb, 2x 35/25 dumbbell

M55+ 44/26 Kb, 35/26 OHD Prison Lunge