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

    Wednesday Sept 3, 2014

    CrossFit PTC – Peachtree City

    Warm-up

    Jump Rope Warm Up
    3 sets of : (3-5 minutes)
    – 20 Side straddle
    – 20 Front straddle
    – 20 skier
    – 20 x 1 foot hop alternating
    Then:
    10 perfect overhead squats against the wall
    Mob: Squat/Shoulders

    Overhead Squat (Overhead Squat (8-8-8)65%)

    (Beg work on power SN)

    CrossFit Games Open 14.1

    10-Minute AMRAP of:
    30 Double-Unders
    15 Power Snatches, 75# / 55#

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    Tuesday September 2, 2014

    CrossFit PTC -Peachtree City

    Warm-up

    Run 200, Agility ladder x 4
    Shoulder mob, Pigeon pose
    1x
    5 Reverse hypers
    5 Ninja roll ups
    5 good mornings
    Pistol warm up

    Front Squat (Front Squat(7-7-me)75%)

    W/u- 5(45%), 5 (55%), 3-5 (65%)

    Metcon

    3 rounds for time
    10 pistols (alt leg)
    20 Knees to elbows
    30 Wall balls

    IMG_9173

    Labor Day- Sept 1, 2014

    CrossFit PTC -LABOR DAY

    SCHEDULE
    CrossFit – 05:00, 8:00 and 10:00
    Strength Club – 11:00.

    WOD- Peachtree City

    Warm Up:

    Run 200, jump rope 2 min
    Mob Shoulders/Hips
    10 Overhead squats pvc against the wall
    Warm up/set up DL/OHD Sqt/Box Jump

    Lumberjack 20 (Time)

    20 Deadlifts, 275#
    Run 400m
    20 Kettlebell swings, 70#
    Run 400m
    20 Overhead Squats, 115#
    Run 400m
    20 Burpees
    Run 400m
    20 Chest-To-Bar Pull-ups
    Run 400m
    20 Box Jumps, 24″
    Run 400m
    20 Dumbbell Squat Cleans, 45#
    Run 400m
    * We are running this partner style. Partner A completes the run while partner B completes the exercise. They switch when both are complete.

    Wm Rx: 165# Dead lift
    #44 Swings
    75# OHS
    Reg pull ups
    20″ Box
    30# DB Cleans

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    Friday August 29, 2014

    CrossFit PTC – Peachtree City

    Warm Up

    Jump rope: single 150, double 30
    Shoulder Mob with band/Dislocates
    2x
    10 Kettle Bell Swings
    10m Bear crawl
    10 Ball Slams
    10m Bear crawl backwards

    Push Press (15 min to find !RM)

    Metcon

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

    IMG_2306 (2)

    Thursday August 28, 2014

    CrossFit PTC – Peachtree City

    Warm Up

    Row 500
    Mob: couch stretch, pigeon pose, shoulder
    2x
    10 reverse hypers
    10 pull ups
    10 toes to bar
    10 Overhead squats
    (pvc against the wall, then empty bar)
    Then burgener

    Clean (Power Clean, Hang Clean, Clean x 6 )

    Do complex wait 1:30 repeat. Heavy but good form.
    **Beginners work on Hang Power/Power Clean then front squat.

    Back Squat (6,6,me (75%))

    Finish the cleans then move on to Back Squats. Rest interval = 1:45

    Metcon (AMRAP – Reps)

    Cash out:
    Max GHD sit ups in 2 min.
    ***Sub Feet anchored/med ball sit up

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    Wednesday August 27, 2014

    CrossFit PTC – Peachtree City

    Warm Up

    Run 400m
    Animal Farm
    2x
    10m Inchworm
    10m Spiderman
    10m Crab Crawl
    10m Bear Crawl
    SKILL: Work on Pistols
    – How to warm up
    – Substitutes and scaling
    -IF YOU HAVE PISTOLS:
    EMOM for 10 min: 4 alternating

    Metcon (10 Rounds for calories)

    10 2-minute rounds of:
    5 pull-ups
    10 push-ups
    15 squats
    5 pull-ups
    10 push-ups
    15 squats
    Row for calories

    Rest 1 minute between rounds. Post number of calories rowed each round.

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    Tuesday August 26, 2014

    CrossFit PTC – Peachtree City

    Warm Up

    Run 200, Agility ladder x 4
    Shoulder mob, Pigeon pose
    1x
    3 Skin the cats
    5 Ninja roll ups
    7 good mornings

    Then Burgener

    Snatch (Power Sn/Hang SN/OHD Sqt x 6)

    Do the complex Pwr/Hang/overhead Sqt- 75-80% of SN wt.
    **Beginners: Work Hang SN/Tall SN & Overhead Sqt

    Metcon (3 Rounds for reps)

    3 Rounds for total reps:
    Max reps in 1 min of:
    Wall ball
    AbMat Sit up
    Deadlift 135#/85#
    Rest
    *Mini FGB style

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    Monday August 25, 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

    Front Squat (8-8-me (65%))

    Metcon

    4 Rounds for time
    Row 500
    Rest 3 min

    IMG_90305:00 AM —Hardcore!

     

    Friday August 22, 2014

    CrossFit PTC – Peachtree City

    NOTE:   No Open Gym this Sunday due to the Jump-n-Rope seminar

    Warm Up

    Row 500
    Mob: Hip/Hammie
    2x
    10 Kettle bell swings
    10m Bear Crawl
    10 Ball slams
    10m Bear Crawl backward

    Deadlift (15 min to find a 1RM)

    Metcon (Time)

    21-15-9
    Wall ball
    Knees to elbows
    Hip extension

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    Thursday August 21, 2014

    CrossFit PTC – WOD

    Run 400m
    shoulder mob using lax ball/roller
    2x
    3 Skin the cat
    5 push ups
    7 good mornings
    9 squats
    Then:
    EMOM 2 muscle ups + 10 double unders
    scale 3/1 pull up + dip

    Metcon (4 Rounds for time)

    4 rounds for time:
    15 thrusters (95/65)
    15 burpees
    Rest 2 min
    (every time you break thrusters do 3 burpees)
    – Time does not include rest

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