Here is what we found..
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 5 rounds :30/:20 Battle ropes Cal Row/AAB Push presses Jumping pull ups Kettlebell swings DB
CrossFit PTC – WOD View Public Whiteboard Metcon (3 Rounds for reps) With a partner: I go/ You go 8 minute AMRAP: 10/7 calorie row
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Abs/bro-camp/cardio Workout 1 5x each with a partner 1:20 running clock for each P1 20
Metcon (3 Rounds for reps)”Tour de France”Teams of 37 Minute AMRAP100/70 Calorie Assault BikeMax Wall Balls (20/14)Rest 3 Minutes6 Minute AMRAP80/60 Calorie Assault BikeMax Burpee Plate Hops (45#)Rest 3 Minutes5 Minute AMRAP60/40 Calorie Assault BikeMax Slam Balls (20-25/10-15)Rx+= Team of 2Score is total team reps of wall balls, burpees and slam balls
Weightlifting
Floor Press (Heavy single for the day.)
Using barbell, pause 2-3 seconds at bottom.
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 20
A: Run 400
B: AMRAP
1 Rope Climb*
6 Push-ups
9 Air Squats
*Sub is 3 pull-ups or ring rows = 1 rep
Rx+= Wear a vest
Partner A will complete a 400 meter run while Partner B completes the AMRAP. Partners switch and pick up where the other left off. Score is total rounds and reps of the AMRAP.
Metcon (6 Rounds for reps)Partner WOD8 Min ea: 3 Min Rest:2x Thru- Count the second itemA: – Sled Push (40m)- KB SwingB: – Farmers Carry 40m- Flutter Kick (L+R)- 1C: – 200m run-Single Arm Dumb bell Thruster (25/25)- Alternate as desired
Metcon (Calories)Team of 3:AMRAP 20A & B: Max Calorie Assault BikeC: Complete 1 round of:15 Kettlebell Swings (53/35)30 Russian Plate Twists (35/25)15 Alt. Overhead Stationary Lunges (35/25)*Rx+ = Team of 2 = no rest on bikePartner A and B will sprint for max calories on bike rotating as needed while Partner C completes the AMRAP. When C completes the assigned work, either Partner A or B moves to the AMRAP while C joins the other Partner on AB. Score is total AB calories. Rotate evenly.Cash OutMetcon (No Measure)4 rounds15 V up/Lemon Squeezer30 Sec Left Side Plank30 Sec Core Plank30 Sec Right Side Plank
WeightliftingOlympic Lifting Total (Total Weight)Snatch (1 Rep Max)Clean and Jerk (1 Rep Max)Snatch (1 RM for the day)Clean and Jerk (1 RM for the day)MetconAlternate WOD for 6 AM Shred and Drive ThroughMetcon (Calories)Teams of 3AMRAP 20A & B: Max Calorie Assault BikeC: Complete 1 round of:15 Kettlebell Swings (53/35)30 Russian Plate Twists (35/25)15 Alt. Overhead Stationary Lunges (35/25)Rx+ = Team of 2 = no rest on bikePartner A and B will sprint for max calories on bike rotating as needed while Partner C completes the triplet. When C completes the assigned work, either Partner A or B moves to the AMRAP while C joins the other Partner on assault bike. Score is total AB calories. Rotate evenly.
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