Monday WOD

CrossFit PTC – WOD

View Public Whiteboard

Front Squat (4 x 4 front squats + 8 back squats at 70% of FS )

Complete 4 sets of 4 front squats + 8 back squats at 70% of your front squat max.

Focus on perfect form, and speed out of the bottom.

Metcon (Time)

7 rounds of:

10 dumbbell power snatches 50/35#

10 lateral burpees over dumbbell

Rest exactly 1:00 between rounds

**score is the time on the clock when you finish your final round.

Monday Shred

CrossFit PTC – SHRED

View Public Whiteboard

Metcon (No Measure)

Run/bike/row

30 seconds each 2x

Yoga push ups

Side plank(ea/s)

Deadbugs

Squat + reach

5050 (5 second down 5 seconds up)

8 Shoulder press

8 Bicep curl

8 GHD situp

8 Supinated australian pull up

8 Bench press

8 KB deadlift

8 BB row

8 Push ups

Friday WOD

CrossFit PTC – WOD

View Public Whiteboard

Metcon (AMRAP – Reps)

4 rounds of:

:40 rope climbs

:20 rest

:40 GHD sit ups

:20 rest

:40 Double unders/ practice

:20 rest

:40 handstand push ups/ handstand practice/ handstand walking

:20 rest

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Friday Shred

CrossFit PTC – SHRED

View Public Whiteboard

Metcon (No Measure)

Rotating for about 20 minutes:

8 back squats (add weight when able to)

16 walking lunges

24 sit ups

then….

20 minutes With a partner, alternating rounds of:

6 ring rows

8 push ups

10 push press wall balls

Thursday WOD

CrossFit PTC – WOD

View Public Whiteboard

Deadlift (7×3 deadlift at 75-85% of deadlift max)

Complete 7 sets of 3 using a weight range of 75-85%. All sets do not have the be at the same weight, it is okay to adjust the weight based on feel as you go. Keep form perfect!

Metcon (AMRAP – Rounds and Reps)

4 rounds of:

3:00 AMRAP of:

10 wall balls 20/14#

10 hang power cleans 95/65#

Rest 1:00 between AMRAPs

**Score total rounds and reps. Pick up where you left off each round.