Monday February 25, 2013

CrossFit PTC

Check the dates for upcoming seminars and events!

Warm-Up / Skills

Run 800
shoulders with lacrosse ball
2x
10 pistols (alternating legs)
10 GHD sit ups
8 empty bar thrusters

Strength

Exercise: Push Jerk/lbs
Reps: 1
Comment: Warm up- Find 1 RM
(Beginners- Learn the Push Jerk)

Metcon

Seven rounds for time of:
7 Push Jerks 60% of 1RM
7 Chest to bar pull-ups
7 Burpees

Result Type: Time
Percent Of Strength: 60%
Comment: Time Cap = 24 min
Use 60-65% of 1RM- Round up!

Congrats Coach Shel!