WOD – Friday, February 1, 2019
CrossFit PTC – WOD View Public Whiteboard Weightlifting Bench Press (Heavy 10 Reps) Work up to a weight that when complete, only 1 additional reps
Here is what we found..
CrossFit PTC – WOD View Public Whiteboard Weightlifting Bench Press (Heavy 10 Reps) Work up to a weight that when complete, only 1 additional reps
CrossFit PTC – SHRED View Public Whiteboard Warm-up (No Measure) Arm circles/up dog/down dog then 2 Rounds Run 200m 10 wall balls 20 Sit ups
CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (Time) Teams of 3, Complete for Time: 100/70 Calorie Row 70 Box Jump Overs (24/20) 40
CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 12 A: 20s Ring Support Hold B: 20s Ring Plank Hold C: 20s
CrossFit PTC – WOD View Public Whiteboard Weightlifting Back Squat (5 sets of 2 reps) These are tempo paused back squats with a 5 sec
CrossFit PTC – SHRED View Public Whiteboard Warm-up Metcon (AMRAP – Rounds and Reps) AMRAP 30 Row 500/400 50 Sit-ups 50 Double Unders (2:1 Singles)
CrossFit PTC – WOD View Public Whiteboard Weightlifting Deadlift (Moderate to Heavy Single) Work up to a moderate to heavy single with form. Metcon Metcon
CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM: 10 min A: 8 lateral squats R B: 8 Lateral squats L as
CrossFit PTC – WOD View Public Whiteboard Weightlifting Push Press (Heavy Single) Work up to a heavy single for the day with good form. Metcon
CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (Time) 3 rounds for time of: 50 medicine-ball cleans Run 800 meters Men: 20-lb. ball Women:
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