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303 Kelly Drive, Suites 8&9
Peachtree City, GA 30269
678-519-2302
info@crossfitptc.com

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Tuesday April 21, 2015


CrossFit PTC – Peachtree City

Warm Up

Dynamic Warm Up
Followed by Group warm up

Partner Fight Gone Bad

1:30 rounds for Reps

Partner A runs 40m shuttle (down 40/back)
Partner B does exercise, change places as desired

Wall Ball – 20/10, 14/9
Sumo DL High Pull (75/55)
Box Jump – 20″ box
Push Press (75,55)
Row for calories
Rest

 

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Monday April 20, 2015

CrossFit PTC – WOD

(No Measure)

Row 500

Mob: Hips/Ankles/Front Rack

2x

5 Ninja Roll ups

10 Wall Balls

10 Hip extensions

Front Squat (3 EMOM x 10 @62.5%)

Metcon (Time)

5 rounds for time of:

Run 350 meters

Lunge 50 meters
rx+ = 20# vest

Scaling options- 4 rounds

Time cap at 23 min

Friday April 17, 2015

CrossFit PTC -Peachtree City

Warm Up

Agility Ladder Drills
Box Jump
Mobility: Shoulder/ Hips/Ankles
Burgener

Snatch Balance (2-2-2-2-2-2-2-2 rest 1:30 )

As heavy as possible-with form & speed

WOD:

Tabata Barbell:
using 1 barbell perform 8 rounds
using a tabata interval for work/rest but alternating exercises

Deadlift
Hang Power Clean
Front Squat
Rest

M- 115 / W- 75
RX+ 155/95

1 round = DL/HPC/FS/Rest then repeat

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Thursday April 16, 2015

CrossFit PTC – Peachtree City

Warm up

Jump-n-rope Warm Up
Mobility- Bands/shoulders
2x
10 empty bar overhead squats
10 ghd sit ups
10 kettlebell swings

Deadlift (5-5-3-3-3-3 (55,65,75,82.5,85,?))

Goal is to find a 3RM
Early sets are warm up
-No Dropping during 3RM

WOD:

For Time:

21-15-9
Toes to Bar
Pistols

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Wednesday 15 April, 2015

CrossFit PTC – Peachtree City

Dynamic Warm up-

2x
15 GHD sit ups
30 sec Hand stand hold
3 Skin the cats
30 Sec ring support hold

WOD:  For Time

Run 200
30 pull ups
40 Push ups
50 squats

Run 400
20 Pull ups
30 Push ups
40 Squats

Run 800
10 Pull ups
20 Push ups
30 Squats
Rx+ (20# vest)

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Tuesday April 14, 2015

CrossFit PTC – Peachtree City

Warm Up

Row 750m
1x
15 Scap pull
15 Face pulls
10 toes to bar
10 wall balls

Bench Press (5-5-me (75%))

CFPTC Baseline-

For Time:

Row 500m
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

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Monday April 13, 2015

CrossFit PTC – Peachtree City

Warm Up

Row 500
Agile 8
Foam Roll — IT, Piraformis, Teardrop adductors
V-Sit rollover
Firehydrant (arms/back straight)
Groiner (10x each side)
Frog Jumps (10x)
1st Baseman (x2 each side) or Sampson

Box Squat ((6-6-ME) @77.5)

Metcon (3 Rounds for reps)

3 rounds-

1 Min of each of the following:
Kettlebell Swing (70/44)
Box Jump
Push Press(115, 65)
Rest

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Friday April 10, 2015

CrossFit PTC – Peachtree City

Warm Up

Row 500
Samson/Spiderman/hamstring combo
Arm cirlcles /dislocates
2x
10 Kettle Bell Swings
10m Bear crawl
10 Ball Slams

Front Squat (Find 1 RM)

Metcon (Time)

For Time:

30-25-20-15-10-5
Wallball –(20/10′, 14/9′)
Overhead walking lunge (steps) (45/25)

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Thursday April 9, 2015

CrossFit PTC – WOD

Warm Up

Run 400
Shoulder Mobility/Laccrosse Ball
2x
30 Sec Handstand hold
30 Sec L Sit
15 Scap pulls/15 Face pulls
5 Pull ups

A: Push Press (8-8-me @ 65%)

B – Toes to bar (10-10-10)
Go from A–> B then rest 1 min.

Metcon

AMRAP 8 min

3 Dips
5 Deadlifts (65% of your 1RM)
7 Burpees

 

Wednesday April 8, 2015

CrossFit PTC – Peachtree City

Warm Up

Dynamic Warm up

Triple 3 

For Time:

Row 3000m
300 Double Unders
Run 3 miles

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