Friday Shred
For Time Design
February 27, 2020
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup Repeat for 10 minutes: 5 KB Swing + 5 goblet squat 10 DB shoulder
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Thursday WOD
For Time Design
February 26, 2020
CrossFit PTC – WOD View Public Whiteboard Power Clean Metcon (Weight) Rotating for about 20 minutes: – 1 power clean (start light and work to
Thursday Shred
For Time Design
February 26, 2020
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup Repeating for 5 minutes P1 Row 250m P2 Light KB swing P1 15 (5
Wednesday WOD
For Time Design
February 25, 2020
CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) With a partner: 20 minutes AMRAP of: 100/70 calorie bike 75 wall balls 20/14#
Wednesday Shred
For Time Design
February 25, 2020
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 8 Minutes: 200m jog 8 Scap push ups 8 Scap pull ups Workout #1
Tuesday WOD
For Time Design
February 24, 2020
CrossFit PTC – WOD View Public Whiteboard 1 Power snatch + 3 overhead squats Work up to a heavy set for the day of 1
Tuesday Shred
For Time Design
February 24, 2020
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup Pull heel to butt + calf raise Pull knee to chest + calf raise
Monday WOD
For Time Design
February 23, 2020
CrossFit PTC – WOD View Public Whiteboard Back Rack Lunge (4×10 back rack reverse lunges (10 total)) Complete 4 sets of 10 back rack reverse
Monday Shred
For Time Design
February 23, 2020
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 800m run / 1k row / 1.5mile bike Workout #1 100m lunge 40 V-ups
Saturday Partner WOD
For Time Design
February 21, 2020
CrossFit PTC – WOD View Public Whiteboard Metcon (2 Rounds for reps) “Flip of the Coin” Partner WOD Complete 2 Rounds 3 Minute Stations; 1
