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CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 20: A: 6 x Dumb Bell Deadlift (2 DBs-both bells to the floor

CrossFit PTC – WOD View Public Whiteboard Weightlifting 3-Position Snatch (3X1 @ Metcon Weight) Floor, Knee, Hip1 rep = Snatch from floor, top of knee,

CrossFit PTC – WOD View Public Whiteboard Weightlifting Back Squat (45%x5; 55%x3; 65%x2; 70%x1; 75% X Max Reps) Goal is to exceed 8 reps by

CrossFit PTC – SHRED View Public Whiteboard Gymnastics Metcon (No Measure) EMOM 10 A: Hand Stand Hold 30s B: Ring Support 30s Scale: A: Donkey

CrossFit PTC – WOD View Public Whiteboard Metcon (4 Rounds for reps) “Salt-N-Pepa” Teams of 3 6 Min Stations/ 2 Min Rest Between Stations KBS

CrossFit PTC – SHRED View Public Whiteboard Metcon (AMRAP – Reps) EMOM 16 Linked Double Unders (30s) Side Plank Dumb bell Thrusters (30s) 35/20 Side

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (Time) 6 Rounds for Time 20 Air Squats 15 Power Cleans (95/65) 10 Pull-ups 400m Run

CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (Time) 4 Rounds Row 1000/850 15 Push Ups (M = hand release) 30 Alternating Reverse Lunge

CrossFit PTC – WOD View Public Whiteboard Weightlifting Split Jerk (4X4 @ 70-75% of 1 RM ) Technique is key. Work on staying vertical and

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner “McGhee” AMRAP 30 5 Deadlift (225/155) 13 Push-up 9 Box