Thursday Shred
For Time Design
July 31, 2019
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 1 mile buy in (or 2000m row or 4800m bike) then… 10 cal Row 10
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Partner Thursday Workout
For Time Design
July 31, 2019
CrossFit PTC – WOD View Public Whiteboard Metcon (Time) For time with a partner: 100/70 calorie bike (8:00 cut off) 100/70 calorie row (16:00 cut
Wednesday Shred
For Time Design
July 30, 2019
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 10min of: 100m Sled push relay (3 partner) then… DB snatch 40-30-20-10 (15 min cap)
Wacky Wednesday
For Time Design
July 30, 2019
CrossFit PTC – WOD View Public Whiteboard Clean Complex 7 deadlifts + 5 hang power cleans + 3 front squatsWork up to a heavy unbroken
Tuesday Shred
For Time Design
July 29, 2019
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Workout #1 Weighted plank death-by Workout #2 15 minutes of: 40 Banded plank walkover(count both
Twisted Tuesday
For Time Design
July 29, 2019
CrossFit PTC – WOD View Public Whiteboard Shoulder Press (5 sets of 8 reps at 60% of max. ) Complete 5 sets of 8 shoulder
Monday Shred
For Time Design
July 28, 2019
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Workout #1 Ladder style 4 DB snatch (2 each arm) 2 Thruster 200m run **start
Monday Funday
For Time Design
July 28, 2019
CrossFit PTC – WOD View Public Whiteboard Back Squat (5 sets of 5 working up a heavy set of 5) Take 5 sets of 5
Saturday Partner WOD
For Time Design
July 26, 2019
CrossFit PTC – WOD View Public Whiteboard Warm-up “Card Sharks” Metcon Metcon (2 Rounds for reps) “Tip Your Waiter” Partner WOD AMRAP 10 20 Slam
Friday Shred
For Time Design
July 25, 2019
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 5rounds 100 jump rope 50 sit ups 4 rounds 200m run 5 pull ups 3
