Shred- Wed 1 May, 2019

CrossFit PTC – SHRED

 

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Metcon (Calories)

EMOM 10:

5 Pull ups

10 Push ups

15 Squats

Rest 5 Min

EMOM 10:

Assault Bike 10s (for Calories)

Rest 5 Min

EMOM 10

6 DB Hammer Curls (both at same time)

8 DB Shoulder Press

10 Alternating Lunge

* Record the total calories from the assault bike round

WOD – Tuesday, April 30, 2019

CrossFit PTC – WOD

 

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Weightlifting

E2MOM 10 (5 Sets)

5 Shoulder Press (from ground) + 5 Strict Pull-ups*

Add weight each round and work up to a heavy 5 shoulder press

*Sub for strict pull-ups is 3 hold chin over bar + slow release with bodyweight or banded

Shoulder Press (Heavy 5 reps for the day)

Metcon

Metcon (Time)

Complete for Time:

Row 1000/800

Immediately into…

Run 200 + 30 Alt. Dumbell Snatch (35/25)

Run 200 + 20 Pull-ups

Run 200 + 30 Single-Arm Push Press (35/25)

Run 200 + 20 Toes-2-Bar

Run 200 + 30 Dumbell Goblet Squats (35/25)

*15 each arm

Rx+= (50/35); Chest to Bar Pull-ups

Shred – Monday April 29, 2019

CrossFit PTC – SHRED

 

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Manion for Shred (Time)

7 Rounds

Run 400m

29 Squats

Rx + Goblet Squat (53, 35)

(Scaled version of Manion for Shred).

Complete with a partner. Both partners do the whole thing, but start and finish together.

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

https://www.crossfit.com/workout/2011/07/19#/comments