Friday WOD

CrossFit PTC – WOD

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Metcon (No Measure)

12 Minute EMOM of:

Min 1 – Pistol practice (scale to a box/ holding a band/ holding pole)

Min 2 – 5 Power clean and push jerk at 50% of power clean max (light weight, cycle efficiently)

Min 3 – 10 box jumps/ step ups 24/20″

(alternate style each round to see which style is fastest and most efficient for you)

Metcon (Time)

With a partner:

2,000m row

100 wall balls 20/14#

100 hand release push ups

1,000m row

**break up reps and row as needed with your partner

Thursday Shred

CrossFit PTC – SHRED

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Metcon (No Measure)

Warmup:

3 rounds:

20 Fire hydrant (L)

20 Fire hydrant (R)

20 Kick back (L)

20 Kick back (R)

Banded forward walk 20ft

50 Jump ropes or Jumping jacks

5-7 rounds

5 Back squats

10 (ea/s) Banded Clamshell

10 (ea/s) Bulgarian split squat

10 (ea/s) Single leg step up

Repeat!

Thursday WOD

CrossFit PTC – WOD

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Shoulder Press (Complete 5×5 at 75% of 1 rep max)

**Take bar from floor, adjust weight as needed to keep form perfect and no missed reps.

Between sets of shoulder press complete:

– 30 banded tricep push downs

– :30 hanging L-sit/ chair sit hold (if unable to hang, scale to hollow hold)

Metcon (Time)

For time:

30 KB swings 53/35#

50 double unders

20 KB swings 53/35#

50 double unders

10 Kb swings 53/35#

50 double unders

Wednesday Shred

CrossFit PTC – SHRED

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Metcon (No Measure)

For about 15 minutes:

DB Snatch ladder:

200m Run

4 Dumbell Snatches ascending weight(safely)

10-9-8-7-6-5-4-3-2-1

Calories (bike or row)

Burpees

10-9-8-7-6-5-4-3-2-1

KB swing

100m run ( run stays at 100m)

10-9-8-7-6-5-4-3-2-1

Calories

Knee raises