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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Monday July 10, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Dynamic Warmup

then

1-Mile Test Run for Time

Sub = 2000m Row for Time

Sub2 = 3mile assault bike

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

3 Mile Assault Bike (Time)

Max effort

Weightlifting

Bench Press (50/5, 60/3, 70/1, 75/(me -10+))

Goal is a max effort at 75%….Trying to exceed 10 reps. If you greatly exceed 10 (ie 18+) then your 75% is probably incorrect…still log it.

Metcon

Metcon (AMRAP – Rounds and Reps)

12-Min AMRAP:

12 pull-ups

12 box jump overs (24/20)

12 Sit-ups

Rx+= GHD Sit-ups

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