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CrossFit PTC – WOD View Public Whiteboard Weightlifting Practice clean technique. Then warm up to 70-75% of your 1 RM squat clean and position plates

CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (8 Rounds for reps) Tabata those Kettlebells 20s on 10s off – Kettle bell swing –

CrossFit PTC – WOD View Public Whiteboard Weightlifting Split Jerk (Heavy 2 reps for the day) Work up to a heavy 2 reps taken from

CrossFit PTC – SHRED View Public Whiteboard Gymnastics Metcon (No Measure) work on rope climbs, then go thru all the elements. Metcon Metcon (5 Rounds

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (5 Rounds for reps) Complete 5 Rounds of: Min 1: Max 10m Shuttle Sprints Min 2:

CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 12 A: Dumb bell front squat x 8- use a medball target B:

CrossFit PTC – WOD View Public Whiteboard Weightlifting Front Squat (Heavy 3 reps for the day) Work up to a heavy set of 3 reps

CrossFit PTC – WOD View Public Whiteboard Endurance Benchmark version 2 (8 Rounds for reps) 3:00m Assault Bike Calories. 1 :00m rest 3:00m Row for

CrossFit PTC – WOD View Public Whiteboard Metcon (Time) For time w/ a partner. AB 80/60 Cal Weighted Lunges 30/20# 60/40 alt. Slam balls 25/10#

CrossFit PTC – WOD View Public Whiteboard Goat Work Take 10 minutes to review and practice 19.4 movements. Metcon Metcon (Time) Complete for Time: Row