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

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Sunday June 21, 2015 – No Open Gym

No Open Gym Today

 

Sat 6/20


CrossFit PTC – WOD

Metcon (AMRAP – Reps)

Team

Sta 1: Farmer’s Carry Shuttle 40m

Sta 2: Stone Shoulder

Sta 3: Thruster (45/25)

Sta 4: Tire Flip and Jump

Sta 5: Sand Bag Walking Lunge

Sta 6: Push Up

Sta 7: Parallet Jump

Sta 8: Truck Push

Team WOD:

AM Reps AP: 3 min

Each station: 1 person working at a time

ex Tire Flip,Truck push

1 min rest btwn

Friday June 19, 2015

CrossFit PTC – Peachtree City

No afternoon open gym- Superhero Camp

Warm Up

Run 800
Mob: Roll upper back (tspine) roller/lax ball, down dog, then bands

2x

10m each of:
Bear Crawl Fwd/Backward
Spider man/inch Worm
walking lunge-twist

Shoulder Press (5-5-5 @ 75%)

WBBC Baseline (Time)

400m Run
40 squats
30 sit ups
20 push ups
10 burpees

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Thursday June 18, 2015

CrossFit PTC – Peachtree City

No afternoon open gym- Superhero Camp

Warm Up

Row 500
Shoulder mobility:
Band complex (scap pull, face pull, row, ), bully str
2x
10 empty bar overhead squats
10Rev Hypers
10 kettlebell swings

A: Overhead Squat (Find heavy 3RM)
B: Deadlift (5-5-5 @ 77.5%)

Move from A-B then rest 1:00…once you finish DL continue on OHS until fail at 3.

Metcon

AMRAP 8 min
5 Pull Ups
10 Hip extensions
15 Steps Overhead walking Lunge (45/25)

Beginners –
5 Ring Rows
10 Superman
15 Steps Walking lunge (10# plate)

Rx+ = CTB Pull up

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Wednesday June 17, 2015


CrossFit PTC – WOD

No afternoon Open Gym- Superhero Camp 12-4

(No Measure)

run 200m

agility ladder drills (x 3)

2 x

10m spider man

10 squats

10m lunge and twist

10 push ups

Burgener/Power clean review

Power Clean (10 Min to find 1RM)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Power clean = OK

Tuesday June 16, 2015

CrossFit PTC – Peachtree City

No afternoon Open Gym- Superhero Camp

Warm Up

Run 400
Shoulder mobility:
Band complex (scap pull, face pull, row, ), bully str

2x
10 empty bar overhead squats
10 ghd sit ups
10 kettlebell swings
10 rev hypers

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

Barraza

18 Minute AMRAP of:

200m Run
9 Deadlifts, 275#
6 Burpee Bar Muscle-ups
In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006
To learn more about Barraza click here

Rx: Wm- 175#/ 3 Burpee Bar MU

Scaling:

Use 70% 1 RM for DL
A: Burpee Pull up
B: Burpee Jumping Pull up
C: 6 Burpees/6 Ring rows

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Monday June 15, 2015

CrossFit PTC – Peachtree City

No afternoon Open Gym due to Superhero Camp

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

A: Back Squat (5-5-5 @ 85% (add 5-10#))

B- 8-8-8 Ring Rows- Parallel

If last week’s squat was tough only add 5#

Metcon:

100 Thrusters for time (75#/55#)
Every minute on the minute do 3 burpees (starts at 0:00)

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Weekend June 13-14

Saturday June 13:

7:30 am – World’s Best Boot Camp – Graduation

9:30 am – Group WOD

———-

Sunday June 14:

3:00 pm Game Changer Challenge Finals

4:30 pm  After Party – Everyone welcome (Bring food ya’ll)

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Friday June 12, 2015

CrossFit PTC – Peachtree City

Warm Up

Run 800
Mob: Shoulders/Chest
2x
10m each of:
Bear Crawl Fwd/Backward
Crab Crawl/inch Worm
walking lunge

A: Shoulder Press (5-5-5 @ 72.5% (or add 5#) from last)

B:  5-5-5 Ring Rows as close to parallel as possible. EZ? Raise the box
(Go directly from A->B then rest 1:30)

Metcon

4 rounds
6 Dumbbell push press (35/20)
12 KB swings (70/44)
24 Db Floor Press (35/20)

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Thursday June 11, 2015

CrossFit PTC – Peachtree City

Warm Up

Jump rope 150 x single/40 x double
Hammies/low back/shoulders

2x
8 Hip extensions (Ham raise if you can)
5 Deadlift with light weight and band
8 Good morning
8 dumbbell thrusters

Deadlift (5-5-5 (75%) or add 5-10# from last)

CrossFit Games Open 13.3

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

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