WOD – Wednesday, August 1, 2018

CrossFit PTC – WOD

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Weightlifting

EMOM 10

Snatch – 1 rep EMOM starting at 65% of 1 RM

Add weight following each successful rep working up to a heavy single for the day.

Metcon

Snatch (Work up to heavy single starting at 65%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

14 DB Snatches (35/20)

7 Box Jumps (24/20)

1 Rope Climb

Rx+= (50/35); (30/24″)

WOD – Tuesday, July 31, 2018

CrossFit PTC – WOD

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Gymnastics

Complete 4 Rounds of:

1 Min Max Ring Dips

Rest 30s

1 Min Max HR Pushups

Rest 1 Min

*Goal is to accumulate 30+ dips and 50+ pushups

Ring Dips (Total Reps)

Push-ups (Total Hand Release Reps)

Metcon

Metcon (Time)

Complete 3 RFT

60 Double Unders (2:1 Singles)

30 Med Ball Cleans (20/14)

15 Burpees

Shred – Tuesday July 31, 2018

CrossFit PTC – SHRED

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Weightlifting

Metcon (No Measure)

3x

8 Bulgarian Split Squat ea leg

8 Renegade rows (ea arm)

Rest 1 min

Metcon

Metcon (4 Rounds for reps)

3 min On 2 min Off

Sets 1, 3

100m run

Then

6 Wall Balls (20/10, 14/9)

9 Sit-ups

Sets 2 ,4

100M Run

Then

6 Dumb bell thrusters (35/25)

9 Toes to Bar

WOD – Monday, July 30th, 2018

CrossFit PTC – WOD

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Weightlifting

Back Squat (7X3 @ 70% of adjusted 1RM)

Check comments from your July 16th numbers and adjust working max. If no comment, stay at previous number.

Metcon

Metcon (5 Rounds for reps)

Complete 5 Rounds of:

In 2 min, complete:

18/12 Cal Row

Max Reps GTOH (95/65)

Rest 2 Min

Rx+= (135/85)

Score = Total reps of GTOH