Friday Shred

CrossFit PTC – SHRED

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Metcon (No Measure)

Partner style

800m burden run(alternating who holds ball)

100 Partner Wall balls

800m run (together)

100 handoff sit ups

200m burpee broadjump (10m at a time, alternating)

*If unable to run, sub 2400m bike with 10 air squats every 400m

*if unable to broad jump, complete two lunges after each burpee)

Finisher:

10 Hand to hand KB swing (add 2 every round)

10 Leg raises

Repeat!

Fun Friday Workout

CrossFit PTC – WOD

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Deadlift (4x :30 max effort deadlift at 60% of 1 rep max)

Rest 1:30 between sets.

Warm up with a few sets of 3-5 a bit heavier than your 60%. Drop back down to 60% and we will all begin together. Keep form perfect!

Metcon (4 Rounds for reps)

In teams of 3 complete:

4 x 4:00 max effort sled push in 20 meter increments. Rest 1:00 between each 4:00 segment. Begin with an empty sled, and add weight each 4:00 segment.

Note your weight in comments. Every 20m increment counts as a rep

Thursday Bro camp

CrossFit PTC – WOD

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Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Scale bench press to weight you can complete atleast 8-10 reps on your first set.

No rest between bench press and pullups/ring rows and rest 2-3 minutes between sets.

Metcon (Calories)

6 x :30 max effort assault bike sprints

2:00 rest between sets

*All out between sets!

Thursday Shred

CrossFit PTC – SHRED

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Metcon (No Measure)

Workout #1

Partner mile (alternate 200m)

Workout #2

12 minute EMOM

3 pull ups

6 push ups

9 squats

Workout #3

8 sets of :20 on :10 off of Burpees

Rest 2 minutes

8 sets of :20 on :10 off of assault bike

Wonderful Wednesday

CrossFit PTC – WOD

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Snatch complex

Work up to a heavy set of 1 power snatch + 3 overhead squats

Power Snatch

Overhead Squat

Metcon (Time)

For time:

Row 1000m

20 weighted step ups 35/20#, 20 inch box

15 burpees

Row 500m

20 weighted step ups

15 burpees

Row 250m

20 weighted step ups

15 burpees

Wednesday Shred

CrossFit PTC – SHRED

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Metcon (No Measure)

Warmup:

Run 400m

100 Fire hydrant(L)

100 Fire hydrant(R)

100 Kick back(L)

100 Kick Back(R)

Workout #1

15 min AMRAP

Run 200m

10 dumbbell alternating step ups

15 slam balls

20 dumbell front squats

Finisher:

100 Sit ups

50 alternating feet V-up