Saturday WOD

CrossFit PTC – WOD

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Metcon (AMRAP – Reps)

Every 4:00 for 36:00 (3 rounds)

Station 1 – Bike 25/18 calories + 25 double dumbbell push press 35/20# + max effort burpees in remaining time

Station 2 – Run 400 meters + 15 double dumbbell thrusters 35/20# + rest in remaining time

Station 3 – Row 500/450 meters + 25 Kb swings 53/35# + rest in remaining time

**Score is total burpees

Friday Shred

CrossFit PTC – SHRED

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Metcon (No Measure)

Warmup

Repeat for 10 minutes:

5 KB Swing + 5 goblet squat

10 DB shoulder press (light)

5 Ring rows with 10 sec scap squeeze

10 Squats

20 Jumping jacks

Workout 1 –

400m sled drag (HEAVY)

5rounds

10 HEAVY goblet squats

10 Single arm strict press ea/s

5+5 to 30 step ups

2 B-stance deadlift ea/s

Friday WOD

CrossFit PTC – WOD

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Split Jerk (Work to heavy set of 1)

Work to a heavy set of 1 split jerk for the day. Take from rack, keep form perfect!

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP of:

10 push ups

15 abmat sit ups

20 reverse lunges with plate overhead 45/25#

RX+ = 5 handstand push ups, 10 GHD sit ups, 20 jumping lunges with 25/15# plate overhead

Thursday WOD

CrossFit PTC – WOD

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Power Clean

Metcon (Weight)

Rotating for about 20 minutes:

– 1 power clean (start light and work to heavy single for the day)

– 10 box jump overs 24/20″ (focus on cycling the reps quickly. Steps are okay)

– 5-10 toes to bar

Metcon (Weight)

Festivus games Workout 3

3 sets for total weight of:

:30 Max rep deadlifts

1:30 rest

**Athletes may choose whatever weight they would like. I would suggest using a weight that is no more than 50-60% of your 1 rep max.

***To calculate your score, multiply your total reps x the weight you used.