Shred- Tuesday May 1, 2018

CrossFit PTC – SHRED

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Warm-up

Warm-up (No Measure)

Jump N Rope

Dislocates,roll spine shoulders

Animal Kingdom

Weightlifting

Metcon (No Measure)

3x

8 Dumb bell clean and jerk (ea hand)

rest 1 Min

8 Bulgarian Split squats ( ea side)

rest 1 Min
Go straight thru 8/8 then right to split squats 8/8 then rest 1 min and repeat.

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

WOD – Monday, April 30, 2018

CrossFit PTC – WOD

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Weightlifting

Front Squat (Find 1 RM for the day)

Metcon

Metcon (Time)

3 RFT:

10 Front Squats (135/95)

30/20 Push-ups

50 Double Unders (3:1 Singles)

Rx+= (155/115)

Rx55+ & Scaled = (115/75)

Cash Out

Metcon (AMRAP – Reps)

AMRAP 5

30 Flutter Kicks (L+R=1)

20 MB Sit-ups with Overhead Press

10 Floor Wipers

Shred April 30, 2018

CrossFit PTC – SHRED

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Warm-up

Warm-up (No Measure)

Run 400m

Bandy shoulders

Bar hangs (shoulder stretch)

Hamstring/Hip stretch

2x

5 Squats

5 Push ups

Gymnastics

Metcon (No Measure)

EMOM 20

Min 1 = 10 Pull-ups/ Work on pull up skill

Min 2 = 15 Lateral Hip Raises (R)

Min 3 = 10 DB Bat Wings AHAP (1s Hold at Top)

Min 4 = 15 Lateral Hip Raises (L)

Min 5 = 20 flutter kicks

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

12 Min AMRAP of:

12 Toes to bar

24 Hand release push ups

36 ABMAT Sit Ups

Team reps – Partners break up reps as needed