Shred – Friday March 1, 2019
CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 12 A: Dumb Bell Front Squat x8 B: Dumb bell renegade row (5
Here is what we found..
CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 12 A: Dumb Bell Front Squat x8 B: Dumb bell renegade row (5
CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (Time) Teams of 3 Complete for Time (40 Min time cap) 125/90 Calorie Assault Bike 125/90
CrossFit PTC – SHRED View Public Whiteboard Metcon 1 Mile Run- Buy in/Warm Up 12 Min AMRAP 1 Mile Run Cash out 1-Mile Run (Time)
CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (Time) Complete for Time: 100 Double-Unders, 50 Reverse Lunges, 25 Push-ups 80 Double-Unders, 40 Reverse Lunges,
CrossFit PTC – SHRED View Public Whiteboard Gymnastics Metcon Metcon (3 Rounds for reps) Go thru the complex 3x: Partner: 2 Min ea/1 min change
CrossFit PTC – WOD View Public Whiteboard Conditioning 8 X 50m Running Sprints 2X40-50%; 2X65-75%; 2X85-90%; 2XMax Effort *Sub 150m assault bike sprints if needed.
CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 20: A: 6 x Dumb Bell Deadlift (2 DBs-both bells to the floor
CrossFit PTC – WOD View Public Whiteboard Weightlifting Snatch Complex: 1 Set = Power Snatch + Hang Power Snatch (top of knee) Work up to
CrossFit PTC – SHRED View Public Whiteboard Gymnastics Metcon (No Measure) EMOM 10 A: Hand Stand Hold 30s B: Ring Support 30s Scale: A: Donkey
CrossFit PTC – WOD View Public Whiteboard Weightlifting Shoulder Press (Work up to a heavy 5 for the day) Metcon Metcon (AMRAP – Rounds and
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