WOD – Friday, February 1, 2019

CrossFit PTC – WOD

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Weightlifting

Bench Press (Heavy 10 Reps)

Work up to a weight that when complete, only 1 additional reps could be completed. Add 5-10 pounds to weight used on Jan 17

Metcon

Metcon (Time)

5 Rounds for Time:

12 Alt. Reverse Plate Lunges (45/25)

9 Power Cleans (115/80)

6 Handstand Push-ups

Rx55+ & Scale = (95/65)

Sub Barbell Push Press for HSPU
For lunges, hold plate across chest in bear hug fashion.

Shred -Friday February 1, 2019

CrossFit PTC – SHRED

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Warm-up (No Measure)

Arm circles/up dog/down dog

then

2 Rounds

Run 200m

10 wall balls

20 Sit ups

10 push ups

Warm-up

Weightlifting

Metcon (No Measure)

EMOM 10 Min:

A: 6 Dumb bell Bulgarian split squats R

B: 6 Dumb bell Bulgarian split squats L

as heavy as possible.

Metcon

Dumbbell Jack (AMRAP – Rounds and Reps)

20 min AMRAP

10 Push Presses 50/35

10 kettlebell swings (53/35)

10 box jumps (24/20)

55+

DB 40/25

KB 44/26

Step up or Jump up = OK

WOD – Thursday, January 31, 2019

CrossFit PTC – WOD

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Metcon

Metcon (Time)

Teams of 3, Complete for Time:

100/70 Calorie Row

70 Box Jump Overs (24/20)

40 Power Snatches (95/65)

10 Rope Climbs (2:1 Prog)

40 Power Snatches (95/65)

70 Box Jump Overs (24/20)

100/70 Calorie Row

Rx+= (115/80), teams of 2

Rx55+ & Scale = (75/55)

40 Minute time cap
One partner working at a time. Partition reps as needed

2 Guys, 1 Girl = 90 Cal; 2 Girls, 1 Guy = 80 Cal

WOD – Wednesday, January 30, 2019

CrossFit PTC – WOD

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Weightlifting

Back Squat (5 sets of 2 reps)

These are tempo paused back squats with a 5 sec descent + 2 sec pause at bottom. Add weight as form allows each set. Enter heaviest weight used.

Metcon

Metcon (Time)

Complete for Time:

1-2-3-4-5-6-7-8-9-10:

Front Squats (95/65)

After Each Round: 20 Double Unders (50 Singles)

Rx+= (135/95)

Rx60+= (75/55)

Front Squats taken from ground