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Thursday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warm up Repeat for 10 Minutes: 10 KB swing + 10 Goblet squat 20 Arm

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Wednesday WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 3 sets of: 8 minute AMRAP of: Row 50/40 calories 40 weighted

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Wednesday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup Run 800m Or Row 1000m Or Bike 1.5 miles Workout #1 10 -> 1

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Tuesday WOD

CrossFit PTC – WOD View Public Whiteboard Dumbbell Snatch (Work to heavy set of 8 alternating DB power snatch) Complete 5 sets of: – 8

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Tuesday Shred

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

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Monday WOD

CrossFit PTC – WOD View Public Whiteboard Back Squat (4 x :45 max effort back squats 185/115#) Complete 4 x :45 max effort back squat

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Monday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 2 rounds P1 Row 250m P2 Plank (Side/Front) 2 rounds P1 10/8 Cal Bike

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Saturday Partner WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Rapid Fire” 25 Min AMRAP 3 Burpees Over-the-Bar 6 Deadlifts (135/85) 12

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Friday WOD

CrossFit PTC – WOD View Public Whiteboard Back Rack Lunge (Work to heavy set of 20 for the day) Take 4 sets to work to

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Friday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Partner workout (switch as needed, 1 person works at a time) 20 burpees 30 calorie

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