Shred – Friday March 1, 2019

CrossFit PTC – SHRED

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Weightlifting

Metcon (No Measure)

EMOM 12

A: Dumb Bell Front Squat x8

B: Dumb bell renegade row (5 ea side no push up)

C: Dumb bell wood chop (5 ea side)

https://youtu.be/Rf-2l8Z40dg

Metcon

Metcon (Time)

5 Rounds for Time

10 DB Thrusters (35/20)

10 Burpees

Rest 1 Min

With a running clock. Do 10 Thrusters then 10 Burpees, rest 1 min and repeat. Time ends on last Burpee and includes the 4 minutes of rest between rounds.

Cash Out

Metcon (No Measure)

Cash out

50 banded face pulls

50 Hip extensions

1 Min side plank ea side

WOD – Thursday, February 28, 2019

CrossFit PTC – WOD

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Metcon

Metcon (Time)

Complete for Time:

100 Double-Unders, 50 Reverse Lunges, 25 Push-ups

80 Double-Unders, 40 Reverse Lunges, 20 Push-ups

60 Double-Unders, 30 Reverse Lunges, 15 Push-ups

40 Double-Unders, 20 Reverse Lunges, 10 Push-ups

20 Double-Unders, 10 Reverse Lunges, 5 Push-ups

Lunges are alternating.

DU Prog = Cut number by 1/2

2:1 Singles

Shred- Wednesday February 27, 2019

CrossFit PTC – SHRED

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Gymnastics

Metcon

Metcon (3 Rounds for reps)

Go thru the complex 3x:

Partner: 2 Min ea/1 min change

Tire Flip and Jump

Ball Slam (20/10)

40m Farmers Carry Sprint 35/20 (20m ea way)

40m Sled push sprint 25# for men unweighted for ladies(20m ea way)

Battle Rope (r+l = 1)

(Ball slam/Battle rope one working at a time, switch as desired)

sprints go down and back