Shred – Friday June 1st, 2018

CrossFit PTC – SHRED

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Weightlifting

Metcon (No Measure)

EMOM 10 Min:

A: 6 Goblet Squats (As heavy as poss)

B: 40 Sec core plank

Metcon

Metcon (Time)

For time:

30 overhead walking lunges

30 knees-to-elbows

30 sit-ups

30-cal. row

30 sit-ups

30 knees-to-elbows

30 overhead walking lunges

Men: Lunge with 45-lb. plate

Women: Lunge with 25-lb. plate

WOD – Friday, June 1, 2018

CrossFit PTC – WOD

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Weightlifting

Snatch (2X1 @ 80%; 2X1 @ 85% of 1 RM)

Work your way up to 80% and complete two singles followed by 2 singles at 85%.

Metcon

Metcon (5 Rounds for reps)

AMRAP 3

Sprint 200

Max Power Snatches (75/45)

Rest 1:30 Min

AMRAP 3

Sprint 200

Burpee Over-the-Bar

Rest 1:30 Min

AMRAP 3

Sprint 200

Max SDLHP (75/45)

Rest 1:30 Min

AMRAP 3

Sprint 200

Burpee Over-the-Bar

Rest 1:30 Min

AMRAP 3

Sprint 200

Max Front Rack Lunges (75/45)

Rx+= 95/65

For each AMRAP, complete a 200m sprint then for the remainder of the time AMRAP of the assigned movement. Rest 1:30 btw rounds. Score is reps each AMRAP. Run does not count for reps.

WOD – Thursday, May 31, 2018

CrossFit PTC – WOD

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Metcon

Metcon (4 Rounds for time)

Every 10 Minutes, for 40 Minutes (4 Sets)

Row 1000/800

30 Empty Bar Thrusters (45/35)

15/12 Pull-ups

Athletes will have 10 minutes to complete the assigned work. Record the finish time for each 10 minute block and combine each aet for a total time. If not complete by 8 minutes in round 1, adjust reps down.

Shred- Thursday May 31, 2018

CrossFit PTC – SHRED

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Metcon

Metcon (AMRAP – Reps)

EMOM 30 min

Bike 10/8c

Alt Bird Dog (30s)

Row 125/105m

Deadbug (30s)

Linked Double unders (30s)

core plank (30s)

Score is total of LINKED Doubles or if scaled linked singles. If you trip before the 30s is up you can restart.

You can only keep the highest number in the 30s round. Do not add them. (ie if you link 10 , trip then do 11 linked your number for that round is 11

MINUS:

1 pt for every meter under 125/105 @ 30s

1 pt for every c under 10/8 @ 30s

The goal is to sprint the bike, row, and Doubles.

Cash Out

Metcon (AMRAP – Reps)

As many V-Ups as possible in 2 minutes:

Metcon (AMRAP – Reps)

As many V-Ups as possible in 2 minutes: