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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 February 16, 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

Back Squat (20-20-20 @ 55%)

Metcon (Time)

21-15-9

Box Jump (20″/24″)
AbMat Sit Up
Burpee

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Friday February 13, 2015

CrossFit PTC – Peachtree City

Warm Up

Row 500
Bands chest/Shoulder
10 perfect overhead squats- Wall washers
5 ninja roll ups
1 min handstand hold
3 skin the cats
Med ball cleans as a group

Metcon

For Time:
30 medicine-ball cleans, 20-lb. ball
30 ring dips
30 medicine-ball cleans, 20-lb. ball
30 chest-to-bar pull-ups
30 medicine-ball cleans, 20-lb. ball
30 push-ups
30 medicine-ball cleans, 20-lb. ball

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Thursday February 12, 2015

CrossFit PTC – Peachtree City

Warm Up

Run 400
Samson stretch, Spider man, hamstring stretch

2 x
10 Toe to bar
10 Hip extensions
5 Ring dips

Shoulder Press (5-5-me 75%)

Jackie

For Time:

1000m Row
50 Thrusters, 45#
30 Pull-ups
Wm-35#

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Wednesday February 11, 2015

CrossFit PTC – Peachtree City

Warm Up

Run 400m
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

Back Squat (20-20-20 @ 50%)

Spider Annie (Time)

50 Double Unders
5 Wall climbs
40 Double unders
4 Wall climbs
30 Double under
3 Wall climbs
20 Double under
2 Wall Climbs
10 Double unders
1 Wall Climb
Chest must touch the wall on the wall climbs

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Tuesday February 10, 2015

CrossFit PTC – Peachtree City

Warm Up

Row 1000m
Lacrosse Ball in Glutes workon Squat mobiility
Lacrosse ball shoulders mobility

2x
6 Parallet Shoot thru
8 Back Extensions
10 Overhead squat (1st time wall/2-empty bar)

Snatch Balance (3-3-3-3-3-3 as heavy as possible)

Metcon (3 Rounds for reps)

3 rounds where each round consists of:

1 min ea:
-Burpee
-Toes to Bar
-Wall ball (20#/10′-14#/9′)
-rest

*mini FGB style

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Monday February 9, 2015

CrossFit PTC – Peachtree City

Warm Up

2 xAgility ladder/obstacle/broad jump/bear crawl
Pair up:
Partner A/B – 30 sec each
1 – Front Rack Band stretch/ Burpee (R & L)
2 – Banded Good AM/ Sit up (2x)
3 – Plank/Super man (2x)

Burgener/Jerk footwork

Clean (Cln-FS-FS-Jerk x 5 @ 80-85%)

Front Squat

Split Jerk

Metcon (8 Rounds for reps)

8 rounds using Tabata intervals of:

A- DL (135, 75)
B- Push up
C-Front Rack Lunge (stationary)-95/55

Do 20s on 10s off- rotate each time
ie A-B-C repeat x 8

* Keep running count A-B-C

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Friday February 6, 2015

CrossFit PTC – Peachtree City

Warm Up

Row 500
Couch Stretch, Shoulder Mob with foam roller/bands

10 perfect overhead squats- Wall washers
5 ninja roll ups
1 min handstand hold
3 skin the cats

Bench Press (3-3-3 me 87.5%)

Reverse Hypers (8-8-8 (as heavy as possible- form!))

A->B then rest 1:30

Metcon (4 Rounds for reps)

4 rounds of:

2 minute running clock
Row 300m
Hand Stand Push Up
(No HSPU?  Substitute a Hand release push up)

Rest 2 min.

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Thursday February 5, 2015

CrossFit PTC – Peachtree City, GA

Warm Up

Run 400
Samson stretch, Spider man, hamstring stretch

2 x
10 TTB
10 Hip extensions
5 Ring dips
5 pull ups

Deadlift ((5-3-me ) 75,85,95)
last set either ME or find a new 1 RM

Metcon

2 Rounds for time:
Run 800m
50 Hip extensions
50 Ab Mat Sit ups

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Wednesday February 4, 2015

CrossFit PTC – Peachtree City

Warm Up

2 x
Agility ladder down/broad jump back 10m
Then Dislocates/shoulder mob

10 perfect overhead squats- Wall washers
5 ninja roll ups
Burgener
Snatch W/U and practice
Set up WOD

WOD:

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

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Tuesday February 3, 2015

CrossFit PTC – Peachtree City

Warm Up

Row 1000m
Lacrosse Ball in Glutes work on Squat mobiility

2x
6 Parallet Shoot thru
8 Back Extensions
10 wall balls

A: Weighted Pull-ups (5-5-5 (as heavy as possible))

B: Reverse Hypers (8-8-8 (as heavy as possible- form!))

A–>B as quickly as possible then rest 1:00

Metcon – As many rounds as possible in 12 minutes:

8 Pistols (alt leg)
40m shuttle sprint (down 40/back 40)
2 rope climbs

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