Thursday Shred
For Time Design
December 4, 2019
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 400m run or 500m row or .8 Mi AAB or 80ft Bear crawl 1
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Thursday WOD
For Time Design
December 4, 2019
CrossFit PTC – WOD View Public Whiteboard Metcon (Weight) 12 Minute Alternating EMOM of: Min 1 – 5 deadlifts (begin at 50% of 1rm and
Wednesday Shred
For Time Design
December 3, 2019
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 2 rounds of: 3 minute AMRAP stations 1. 5 Burpee 5 push ups 2. 400m
Wednesday WOD
For Time Design
December 3, 2019
CrossFit PTC – WOD View Public Whiteboard Warm-up (No Measure) After general warm up, spend a few minutes practicing kipping/ going over some pull up
Tuesday Shred
For Time Design
December 2, 2019
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup Repeat for 5 minutes: 80’: Grapevines (each way) Buttkickers High knees Skips Choose: 1
Tuesday WOD
For Time Design
December 2, 2019
CrossFit PTC – WOD View Public Whiteboard Shoulder Press (Work to heavy set of 5 shoulder press (rack okay)) Complete 5 working sets. After each
Monday Shred
For Time Design
December 1, 2019
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup (10 minutes) 80ft Pull heel to butt & step 80ft Pull knee to chest
Monday WOD
For Time Design
December 1, 2019
CrossFit PTC – WOD View Public Whiteboard Front Squat (4x 3 front squat + 6 back squat @ 80% of FS max) Complete 4 sets
