FUN Saturday Workout

CrossFit PTC – WOD

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Metcon (AMRAP – Reps)

Every 3:00 for 24:00

2 rounds of:

3:00 to run 400

3:00 AMRAP of

20 sledge hammers + 10 ball over shoulder

3:00 to row 500/450

3:00 AMRAP of

10 devils press 35/20# + 10 dumbell front squats 35/20#

**Score is total reps from stations 2 and 4.

***weight for ball over shoulder is as heavy as possible.

WOD – Friday, May 31, 2019

CrossFit PTC – WOD

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Weightlifting

Deadlift (5X10 @ 55% of 1 RM)

Metcon

Metcon (2 Rounds for reps)

Every 2 Minutes, for 24 Minutes (2 Rounds)

Max 10m Sprint

30 Glute Bridges

Max Double Unders

30 Hollow Rocks

Max Cal Assault Bike

1 Min Plank Hold

Only sprints, double unders and assault bike count. If needed start a group on double unders or assault bike.

For singles, 2 reps = 1
Once the assigned work for glute bridges, hollow rocks and plank is complete, athletes will rest the remainder of the 2 minutes.

Shred- Thursday May 30, 2019

CrossFit PTC – SHRED

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Metcon (Distance)

Workout #1

25 minutes for max elevation gain:

200m run

20 Step ups

Record total distance:

(# steps X height of box)/12 = vertical feet

2: Metcon (No Measure)

Workout #2

10 Sit ups

10 ½ bicycle left

10 ½ bicycle right

30 Russian twist

Suitcase carry 100m (50m L 50m R)

Repeat!