Fit 4 Life Saturday 3-31-18

CrossFit PTC – Fit4Life Bootcamp

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Warm-up (No Measure)

Circle Up:

jumping jacks, 3 burpees, squats around the circle, wagon wheel plank


Hamstring Focus- walking toe taps, Samson into pigeon into runners


Metcon (AMRAP – Reps)


3 rounds of 5 Stations:

1 min on/30s to move

-TIre Flip

-Lateral Hurdle

-Push Ups

-Wall Balls

-10M Sandbag Shuttle Run

Intensity – How hard are you going.

For Calories:

Assault Bike


10s on/20s off

Shred- Friday March 30, 2018

CrossFit PTC – SHRED

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Warm-up (No Measure)

Agility Ladder Drills

30 Partner Wall Balls

Dislocates & Halos

Partner Pigeon & Squats


Metcon (Time)

4 Rounds For Time

Row 500M

15 Dumb Bell Push Press (30/20)

10 Pull-Ups

15 Push Ups

Cash Out

Metcon (No Measure)

2 Min total hollow hold

WOD – Friday, March 30, 2018

CrossFit PTC – WOD

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Warm-up (No Measure)

Run 400

Mobility for Clean (Coaches Choice)


10 Wall Balls

10 KBS

10 Single Arm KB RDLs (5 each side)

Burgener for Clean and Jerk w PVC


E2MOM 12

2- Position Squat Clean (Hip, Mid-Knee) + Jerk

Focus is on technique, add weight as technique allows.

Every two minutes, complete a squat clean from the hang and mid-knee, then complete the jerk (split or power)

Squat Clean and Jerk (Hang + Mid-Knee + Jerk @ AHAP with technique)


Bear Claw (Time)

800m Run

5 Bear Complex (95/65)

600m Run

5 Bear Complex

400m Run

5 Bear Complex

200m Run

5 Bear Complex

*Must be touch and go. If you put the bar down you must perform 5 burpees

1 Rep Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, BTN Push Press

Rx+= (135/85)

Rx55+ & Scaled = (75/55)

Shred-Thursday March 29, 2018

CrossFit PTC – SHRED

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Warm-up (No Measure)

Run 400m

down dog/spiderman/pigeon


5 ninja roll ups

8 push ups

12 banded good mornings


Review Med Ball Clean


Shreded MedBall Madness (partner) (AMRAP – Rounds and Reps)

Partner WOD

As Many Rounds and Reps as Possible 20 Min

A: Run 200m

B: As many Med Ball Cleans as possible. (20/14)

Partner A runs 200m

Partner B does as many reps as possible of MBCs

Score = Total number of runs/laps (goes in rounds)

PLUS- Total number of MedBall Cleans (goes in reps)

Cash Out

Metcon (No Measure)

50 Hip extensions