Monday December 7, 2015

CrossFit PTC – WOD

Challenge:
Push ups: Beg- 36/ Adv -85
Doubles: Beg 32/ Adv 164
SS: Beg 45/ Adv 3 x 45s

(No Measure)

Run 400m

Shoulders/Ankles/Wrists/Hips

2x

5 pull ups

10 push ups

3 Skin the cat

then Burgener

Hang Clean (3/55, 3/65, 2/75, 2/75, 2/80)

use percents from Clean

Clean (reference)

Shoulder Press (50%/5, 57.5%/5, 3(60%/10+))

Beginners: Only work on Shoulder Press

All: last 3 sets should be 10, 10 and max effort.

Metcon (4 Rounds for reps)

Tabata intervals- 30s between exercises:

Dumbbell Push Press (35/25) – both bells

Dumbbell Floor Press (35/25)

Double Under

Calorie Row

use total count-