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

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Monday March 30, 2014

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

The CrossFit Total

Amanda PRs her clean on 15.4

IMG_6761 IMG_6762 IMG_6763 IMG_6765

Friday March 27, 2015

CrossFit PTC -Peachtree City

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

Push Press (Find 1 RM)

Metcon

5 rounds
3 wall climbs
30 sit ups

Ron-MU

Thursday March 26, 2015

CrossFit PTC – Peachtree City

Warm Up

Row 500
Samson/Spiderman/hamstring combo
Arm cirlcles /dislocates

2x
10 Kettle Bell Swings
10 Squats
10 Good mornings

Deadlift (5-5-5-5-me @ 75%)

Metcon (Time)

4 rounds

9 Toes to bar
15 bulgarian split squats (alt leg) (2x 35#db/ 25#)
21 Box Jumps 24″/20″

BSS use the box that you are jumping
holding 1 dumb bell in each hand.

IMG_6347

 

Wednesday March 25, 2015

CrossFit PTC – Peachtree City

Warm Up

Run 400
Mobility: Shoulder (lax ball)/Foam Roller
Arm Circles
10m bear crawl
5 Ninja roll ups
3 Skin the cats

Metcon (5 Rounds for reps)

5 rounds of:

AMRAP 3 Min

Run 200m
AMRAP
5 pull ups
10 Push ups
15 Squats
Rest 2 min

(when recording, don’t count the run)
RX+ = 20# vestBattlingRopesGroup

 

Tuesday March 24, 2015

CrossFit PTC – Peachtree City

Warm Up

Agility Ladder Drills
Box Jump
Mobility: Hips/Ankles
Burgener

Snatch (1 x EMOM add weight until fail)

Metcon (Time)

3 Rounds for time:

Run 400
21 KBS (70/44)
9 Ring Dips

JenaPistol

Monday March 23, 2015

CrossFit PTC – Peachtree City

Warm Up

Row 500
Front Rack Stretch- Bands/wall
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

Front Squat ( 5-5-3-3-me, (55, 65, 85, 85,85)%)

Metcon

21 Front Rack Lunge (95/65)
21 burpees

18 Front Rack Lunge (95/65)
18 burpees

15 Front Rack Lunge (95/65)
15 burpees

12 Front Rack Lunge (95/65)
12 burpees

9 Front Rack Lunge (95/65)
9 burpees

6 Front Rack Lunge (95/65)
6 burpees

3 Front Rack Lunge (95/65)
3 burpees

IMG_6350

Friday March 20, 2015

CrossFit PTC – Peachtree City

Warm Up

Dynamic Warm up
hamstring stretch, Front Rack

2x
3 pull ups
5 Ninja roll ups
10 ghd sit ups

Front Squat (5,5,me (75%))

add a performance if your max effort is >8. Don’t know how? Ask a coach.

Metcon (Time)

3x
Run 800m
30 Wall balls (20#.10′, 14#/9′)

IMG_6317

Thursday March 19, 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

Skill: Rope Climb, Handstand walk

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

3 – Rope Climbs
5 – Overhead Squats (95/65)
7- Burpees

IMG_3380

Wednesday March 18, 2015

CrossFit PTC – Peachtree City

Warm Up

Run 400
Mobility: Shoulder (lax ball)/Foam Roller
Arm Circles
10m bear crawl
5 Ninja roll ups
Junk Yard Dog
Jerk footwork/Jerk practice

Split Jerk (2 EMOM for 8 (70-80% but good form))

Push Jerk (2 EMOM for 8 (70-80% but good form))

Pick either push jerk or split jerk

Metcon

Tabata with a twist – 8 rounds of 20s of work followed by 10 sec of rest.

1 . Floor Press
2. Box Jump
3. Pull up
4. Squat
Rest (1 interval)

In this tabata you will do 1 tabata interval(20s) on each exercise and them move to the next exercise during the rest interval. (You do not do 1 eight times before going to 2). Keep a running count.

pooders are groovy

Tuesday March 17, 2015

CrossFit PTC – WOD

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

Deadlift (5-3-1-1-1 (75,85,95,1rm,1rm))

If you are not feeling it -just stay at 3 and work for a 3RM weight

Metcon

AMRAP 8 min
40m Farmers carry shuttle*(35/25)
20m Walking Lunge
10 pistols (alt leg)
Count the Farmers Carry as 1

*Farmers carry is 40m one way, 40m back- Use DBs of KBs

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