Sunday Open Gym WOD
CrossFit PTC – WOD View Public Whiteboard 10k Row (Time) Max Effort 10k Row
Here is what we found..
CrossFit PTC – WOD View Public Whiteboard 10k Row (Time) Max Effort 10k Row
CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 6 150m Run 15 Slam Balls (20/10) Rest 3 Min AMRAP
CrossFit PTC – SHRED View Public Whiteboard Gymnastics Metcon (No Measure) Work on Jump rope/ Double unders!! -Single, Single, Double drills -Hip opening drills -Jump
CrossFit PTC – WOD View Public Whiteboard Weightlifting Hang Clean (Heavy single) Work up to a heavy single of hang squat clean. Metcon Metcon (Time)
CrossFit PTC – SHRED View Public Whiteboard Warm-up Warm-up (No Measure) Run 200 Dynamic Warm up Then go through movements Metcon Metcon (AMRAP – Reps)
CrossFit PTC – WOD View Public Whiteboard Accessory Core Work Depending on time, complete 3-4 rounds of: 60 Battle Ropes (each arm is a rep)
CrossFit PTC – SHRED View Public Whiteboard Warm-up 1-Mile Run (Time) Max Effort 1-Mile Run Metcon AbTastic (3 Rounds for reps) FGB Style (1min each
CrossFit PTC – WOD View Public Whiteboard Weightlifting Snatch (Moderate to Heavy Single) Squat snatch is the target. Metcon Metcon (AMRAP – Rounds and Reps)
CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (5 Rounds for reps) 5 Minutes Stations, AMRAP of: 10m Sled Push (90/45) 10 Ball Slams
CrossFit PTC – WOD View Public Whiteboard Weightlifting Shoulder Press (Work up to heavy sets of 5-3-1) Complete heaviest 5, then 3, then 1. Enter
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