WOD – Thursday, March 1, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

Row 500

1X

Hangman’s for 30-45s

15 KBS

15 Overhead Squats w PVC

Banded Shoulder Stretches

Burgener for Snatch w/PVC

10 Hang Power Snatch

10 Power Snatch

10 Hang Squat Snatch

10 Squat Snatch

Weightlifting

Snatch (Find 1 RM for the day)

Metcon

Metcon (Time)

Complete for time:

Run 800

40 KBS (53/35)

40 Alternating DB Snatch (50/35)

40 KBS

Run 800

Rx 55+ & Scaled = KBS (44/26); DB Snatch (35/20)

SHRED March 1, 2018

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Run 400 m

Agile 8

Metcon

Metcon (3 Rounds for reps)

FGB style

3x

1 min ea of:

Wall Ball

CTB Pull up/Pull up

Ohd walking lunge steps (45/35)

Sit ups

Rest 1 min

WOD – Wednesday, February 28, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

3 Min Stations of:

Shoulder Mobility

Pigeon Pose/ Couch Stretch

Run 400

Roll Shoulders/Back/Hips

Dislocates/Pipe Rolls/OHS w/PVC

Metcon

Metcon (3 Rounds for reps)

FGB Style – 3 Rounds for Total Reps

Max Cal Assault Bike

Rest

Max Overhead Squats (75/45)

Rest

Max Box Jumps (24/20)

Rest

Max Sumo-Deadlift High Pull (75/45)

Rest

Max Sit-ups

Rest

Rx+ = (95/65); GHD Sit-ups

Score is total reps

SHRED Feb 28, 2018

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Run 200

Agility ladder drills

Dislocates

Down Dog/Spider man/Pigeon

2x

5 Ninja Roll ups

7 push ups

9 pull ups

11 squats

Metcon

Metcon (AMRAP – Reps)

As many rounds as possible in 9 min

7 Dumb bell Thruster (45/25)

14 Sit up

WOD – Tuesday, February 27, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

Row 500

2x

5 Single Arm KBS L & R

5 KB Cleans L & R

5 KB Snatches L & R

Mobilize Shoulders (Roll, Bands)

With empty bar or PVC

10 Strict Press

10 Push Press

10 Split Jerk

Weightlifting

Split Jerk (Find 1 RM for the day)

Taken from rack or box

Metcon

Metcon (Time)

4 Rounds for Time:

Row 500

20 Pull-ups

10 HSPU

Rx+= CTB Pull-ups

HSPU Scale = Pike Push-ups, Box, Mats