Monday WOD
For Time Design
February 9, 2020
CrossFit PTC – WOD View Public Whiteboard Metcon (2 Rounds for reps) 15 Minute AMRAP of: Row 20/14 calories 10 dumbbell push press 35/20# 1
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Saturday Partner WOD
For Time Design
February 7, 2020
CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “23 and Leave” Teams of 2 AMRAP 23 23 Power Clean (95/65)
Friday WOD
For Time Design
February 6, 2020
CrossFit PTC – WOD View Public Whiteboard Shoulder Press (Work to heavy set of 10 shoulder press ) 4 sets of: – 10 shoulder press
Friday Shred
For Time Design
February 6, 2020
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup Rowling Try to hit exactly 100m on the rower Do Push-ups, Squats and Burpees
Thursday WOD
For Time Design
February 5, 2020
CrossFit PTC – WOD View Public Whiteboard Deadlift (Work to heavy set of 3 deadlift with PERFECT form) Barbell Hip thrust (Work to heavy set
Thursday Shred
For Time Design
February 5, 2020
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warm up Repeat for 10 Minutes: 10 KB swing + 10 Goblet squat 20 Arm
Wednesday WOD
For Time Design
February 4, 2020
CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 3 sets of: 8 minute AMRAP of: Row 50/40 calories 40 weighted
Wednesday Shred
For Time Design
February 4, 2020
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup Run 800m Or Row 1000m Or Bike 1.5 miles Workout #1 10 -> 1
Tuesday WOD
For Time Design
February 3, 2020
CrossFit PTC – WOD View Public Whiteboard Dumbbell Snatch (Work to heavy set of 8 alternating DB power snatch) Complete 5 sets of: – 8
Tuesday Shred
For Time Design
February 3, 2020
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup: 100 Fire hydrant(L) 100 Fire hydrant(R) 100 Kick back(L) 100 Kick back(R) Workout #1
