WOD – Tuesday, April 16, 2019

CrossFit PTC – WOD

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Weightlifting

EMOM 12

1 Snatch Starting at 65%

Starting at 65%, complete 1 snatch on the minute for 12 minutes adding weight as form allows.

Snatch (Starting at 65% )

Enter heaviest weight completed.

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Scale = (115/75)

Extra Scale = (75/55)

Metcon (AMRAP – Rounds and Reps)

Alternate WOD:

AMRAP 8

15/10 Calorie Assault Bike

15 Goblet Squats (53/35)

15 KBS (53/35)

Shred April 15, 2019

CrossFit PTC – SHRED

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Metcon (6 Rounds for reps)

It’s Soooo Taxing.

2x through for a total of 6 rounds:

Station 1:

12 Burpees

Run 200m

As many burpees as possible

Station 2:

12 Ball Slams (10/15)

Bike 13/10 Calories

As many ball slams as possible

Station 3:

12 Wall balls (20#/10′, 14#/9′)

Row 13/10 Calories

As many wall balls as possible

Each station is 3 min with 3 min rest

(Score each station- so there are 6 entries)

WOD – Monday, April 15, 2019

CrossFit PTC – WOD

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Metcon

Metcon (Time)

Teams of 3, For Time:

600 Meter Team Slam Ball Run (25/15)

6 Rope Climbs (2:1 Progressions)

20 Squat Cleans (135/85)

600 Meter Team Slam Ball Run (25/15)

9 Rope Climbs

30 Squat Cleans (135/85)

600 Meter Team Slam Ball Run (25/15)

12 Rope Climbs

40 Squat Cleans (135/85)

Rx+= Team of 2

Rx55+ and Scale (95/65)
Teams will run together sharing one slam ball, passing off as needed. If one of the team can’t run, the running members will complete three 200m laps and drop the slam ball for one of the laps to simulate their non-running partner. Non-running option is 2400m assault bike which is longer because its un-weighted. Goal is less than 35 minutes. Scale runs to 400m if needed.

FUN Saturday Workout

CrossFit PTC – WOD

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Metcon (3 Rounds for reps)

For total reps With a partner:

8 minutes at each station, 2 minutes rest between stations

Station 1

– Partner 1 Assault bike 15/10 calories

– Partner 2 Max dumbell Burpee box step ups (20″ for all, 35/20#)

Station 2

– Partner 1 Row 15/10 calories

– Partner 2 max slam balls 25/15#

Station 3

– Partner 1 farmers carry 100m 50/35#

– Partner 2 max air squat + plate hops 25# plate

**score is your total reps of the second movement. Switch when partner 1 finishes their prescribed work.

Shred- Friday April 12, 2018

CrossFit PTC – SHRED

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Gymnastics

Metcon (No Measure)

12 Min EMOM

A: 30 Sec side Plank

B: 30 Sec dead bug

C: 30 Sec side plank

D: 3 Renegade rows (Push, pull, push, pull = 1)

Metcon

Metcon (AMRAP – Reps)

Partner WOD

I go/You go style

20 min AMRAP

20m Farmer’s Carry*

7 KB Front Squats*

20m Kettle Bell Front Rack Carry*

7 Kb push press*

*M KB – 44#/ W- 26# –

Measure is total reps –

Farmers carry is 1 rep per 10m

Partner A completes farmers carry and front squats,

then partner B goes, then back to Partner A for FS

and PP, then Partner B, etc