Saturday WOD

CrossFit PTC – WOD

 

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Metcon (3 Rounds for reps)

“Tour de France”

Teams of 3

7 Minute AMRAP

100/70 Calorie Assault Bike

Max Wall Balls (20/14)

Rest 3 Minutes

6 Minute AMRAP

80/60 Calorie Assault Bike

Max Burpee Plate Hops (45#)

Rest 3 Minutes

5 Minute AMRAP

60/40 Calorie Assault Bike

Max Slam Balls (20-25/10-15)

Rx+= Team of 2

Score is total team reps of wall balls, burpees and slam balls

WOD – Friday, May 3, 2019

CrossFit PTC – WOD

 

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Weightlifting

Floor Press (Heavy single for the day.)

Using barbell, pause 2-3 seconds at bottom.

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 20

A: Run 400

B: AMRAP

1 Rope Climb*

6 Push-ups

9 Air Squats

*Sub is 3 pull-ups or ring rows = 1 rep

Rx+= Wear a vest
Partner A will complete a 400 meter run while Partner B completes the AMRAP. Partners switch and pick up where the other left off. Score is total rounds and reps of the AMRAP.

WOD – Thursday, May 2, 2019

 

CrossFit PTC – WOD

 

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Weightlifting

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)

Snatch (1 RM for the day)

Clean and Jerk (1 RM for the day)

Metcon

Alternate WOD for 6 AM Shred and Drive Through

Metcon (Calories)

Teams of 3

AMRAP 20

A & B: Max Calorie Assault Bike

C: Complete 1 round of:

15 Kettlebell Swings (53/35)

30 Russian Plate Twists (35/25)

15 Alt. Overhead Stationary Lunges (35/25)

Rx+ = Team of 2 = no rest on bike
Partner A and B will sprint for max calories on bike rotating as needed while Partner C completes the triplet. When C completes the assigned work, either Partner A or B moves to the AMRAP while C joins the other Partner on assault bike. Score is total AB calories. Rotate evenly.

Shred- Thursday May 2, 2019

 

CrossFit PTC – SHRED

 

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Metcon (Calories)

Team of 3:

AMRAP 20

A & B: Max Calorie Assault Bike

C: Complete 1 round of:

15 Kettlebell Swings (53/35)

30 Russian Plate Twists (35/25)

15 Alt. Overhead Stationary Lunges (35/25)*

Rx+ = Team of 2 = no rest on bike

Partner A and B will sprint for max calories on bike rotating as needed while Partner C completes the AMRAP. When C completes the assigned work, either Partner A or B moves to the AMRAP while C joins the other Partner on AB. Score is total AB calories. Rotate evenly.

Cash Out

Metcon (No Measure)

4 rounds

15 V up/Lemon Squeezer

30 Sec Left Side Plank

30 Sec Core Plank

30 Sec Right Side Plank