Wednesday WOD
For Time Design
January 28, 2020
CrossFit PTC – WOD View Public Whiteboard Hang Clean (Work up to a 3 rep max hang SQUAT clean) Work up to heaviest set of
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Wednesday Shred
For Time Design
January 28, 2020
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup (10min cap) 100m run + 25 jumping jacks between each 80’ 80’ Skips 80’
Tuesday WOD
For Time Design
January 27, 2020
CrossFit PTC – WOD View Public Whiteboard Bench Press (Take 5 sets to work to a 5rm for the day) In between your 5 working
Tuesday Shred
For Time Design
January 27, 2020
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 800m run or 1000m row or 1.5 mile bike 50 meters of each Farmer
Monday Shred
For Time Design
January 26, 2020
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup :30 Cat cow :30 Downward dog calf stretch :30 Samson lunge :30 arm circles
Monday WOD
For Time Design
January 26, 2020
CrossFit PTC – WOD View Public Whiteboard Deadlift (Complete 5×5 banded deadlifts) Use about 40-50% of 1rm. Goal should be to focus on speed, and
Saturday Partner WOD
For Time Design
January 24, 2020
CrossFit PTC – WOD View Public Whiteboard Metcon (Time) Partner WOD “The Hateful Eight” A:Complete 8 Rounds for Time 8 Push-ups 8 Sit-ups 8 Air
Friday WOD
For Time Design
January 23, 2020
CrossFit PTC – WOD View Public Whiteboard Power Snatch (Work up to 1rm for the day ) Those comfortable with the power snatch should work
Friday Shred
For Time Design
January 23, 2020
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup: 2 rounds 200m run /250m row / .4mi AAB 80ft Lunge 80ft lateral lunges
Thursday Shred
For Time Design
January 22, 2020
CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Back squat ladder: (15 minutes) this is the warm-up, start with bodyweight squats on round
