Fun Saturday Partner workout

CrossFit PTC – WOD

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Metcon (Time)

Run 800m

30 DB clusters 35/25#

25 med ball toss sit-ups 20/14#

20 pull-ups

Run 600m

30 DB clusters 35/25#

25 med ball toss sit-ups 20/14#

20 pull-ups

Run 400m

30 DB clusters 35/25#

25 med ball toss sit-ups 20/14#

20 pull-ups

Run 200m

30 DB clusters 35/25#

25 med ball toss sit-ups 20/14#

20 pull-ups

Split with partner except for run.

Cash Out:

3 rounds

-25 DB situps

-25 Russian twists w/db

35/25# dumbell

Shred – Friday August 31, 2018

CrossFit PTC – SHRED

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Weightlifting

Metcon (No Measure)

4 Rounds

15 Banded Hug a tree

8 Tricep extension (Floor, dumb bell)

8 Floor press (dumb bell)

Rest 1 min

(tricep ext/floor press as heavy as possible)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

I go/U go style

20­min AMRAP:

3 x DB Front Squat @ 40/25 #

3 x Burpee Over-the- Dumb Bell

6 x DB Front Squat

6 x Burpee Over-the-Dumb Bell

9 x DB Front Squat

9 x Burpee Over-the-Dumb Bell

12 x DB Front Squat

12 x Burpee Over-the-Dumb Bell

And so on….. – Total reps

Partner A completes 3 DB front squats and

3 Burpees, then partner B goes.

Keep rotating and increasing reps.

Score is the round number you completed + reps: Ie if you completed the 12 round and are 13 reps into the Front squats on partner B your score is 12 + 43

WOD – Friday, August 31, 2018

CrossFit PTC – WOD

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Weightlifting

Clean Complex ( Power Clean + Front Squat + Push Jerk @ AHAP)

Take 15 minutes to work up to a heavy set for the complex

Metcon

Metcon (Time)

Complete for Time

Row 1000/700

12 Pull-Ups

24 KBS (53/35)

48 Push-Ups

96 Sit-Ups

48 Push-Ups

24 KBS (53/35)

12 Pull-Ups

Row 1000/700

WOD – Thursday, August 30, 2018

CrossFit PTC – WOD

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Metcon

Metcon (Time)

Partner Chipper for Time

100 Stationary Alt. Lunges

200 Double Unders (400 Singles)

Run 400

100 Med Ball Cleans (20/14)

Run 400

200 Double Unders

100 Stationary Alt. Lunges

Rx+ = Complete as individual (45 min timecap)

Partners partition reps as needed but run 400 together

Scale for individual, complete half reps (Run 400)

Shred Thursday August 30, 2018

CrossFit PTC – SHRED

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Metcon (AMRAP – Reps)

EMOM 20

1: 40s Squats (As many as possible)*

2: 40s Bird Dog (alternating)

3: 20s Bike for Calories*

4: 40s Core Plank

5: 40s Battle Rope Jumping Jacks*

(jumping jack done with one of rope in each hand,

palms facing inward, rope end is pointed up)

Score is total squats/calories/Battle rope

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

3 Wall climbs (start flat to ground)

6 Pull Ups

9 Kettle Bell Sumo Deadlift High Pulls (53/35)