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

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Friday January 16, 2015

CrossFit PTC – Peachtree City

Warm up

Row 750m
1x
15 Scap pull
15 Face pulls
10 toes to bar
10 wall balls

Bench Press (5 ,5, Max Effort 75%)

Baseline-CFPTC (Time)

Row 500m
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
use someone else to count and judge.

 

Thursday January 15, 2015

CrossFit PTC – Peachtree City

Warm Up

Run 200m

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 (5-5-me @ 75%) (beginners do DL, Int/Adv do Sumo style)

Sumo Deadlift (5-5-5 @ 70% (use DL 1RM))

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

IMG_2015

Wednesday January 14, 2015

CrossFit PTC – Peachtree City, GA

Warm Up

Dynamic warm up
3 skin the cats
10 toes to bar
1 minute hold handstand
1 minute hold L sit

Muscle-ups (2 EMOM for 8)

Metcon (Distance)

8 rounds for total distance of:

Run 45s
Rest 2:15

(start on every 3rd minute)IMG_1861

 

Tuesday January 13, 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

A: Snatch Pull (3-3-3 @ 100% of Snatch)

B: Snatch (3-3-3 @ 67%)

Metcon

3 Rounds for time

Row 30 Calories
15 Pull up
30 Situp

Monday January 12, 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

Box Squat (5-5-5 @ 75% of Back Squat)

Metcon (As many rounds as possible)

AMRAP 8 min

8 Toes to bar
8 Front Rack Prison Lunge (95/65)
Rx+ = 135/85

10153006_10153027662828126_5926417616534328324_n

Friday January 9, 2014

 .

CrossFit PTC – Peachtree City

Warm up

50 Double unders
Shoulder mobility,
Animal Farm x 2
10m Inchworm
10m Crab Crawl
10m Bear crawl Fwd/Back

Push Press ((5-5-me) 75%)

Rope Climb (3-3-3 (no feet if possible))

Metcon (Time)

21-15-9

Ring Dip
Burpee

IMG_1487

 

Thursday January 8, 2014

CrossFit PTC – Peachtree City

Warm up

Run 400 + 10 leg kicks (front/back; side/side)
Mob Hip/Hammie
2x
5 Reverse Hypers
5 Ninja Roll ups + Jump and land in squat
5 Box jumps

Back Squat (Find 1RM )

Metcon

21-18-15-12-9-6 and 3 rep rounds of:

Power clean 95/65
Sit-ups
Hip extensions

10891653_10153018182613126_8042274359515633720_n

Wednesday January 7, 2014

CrossFit PTC – Peachtree City

Warm Up

Row 250 w/body only then Row 500
2x:
10m walking lunge
5 push ups
10 Hip extensions
3 Skin the cats

Metcon

10 rounds for calories:
Row 1 minute
rest 3 min

10898120_10153018185768126_8048672241365589449_n

Tuesday January 6, 2015

CrossFit PTC – Peachtree City

Warm-Up

Run 400 , Couch Stretch
2x
8 Good mornings
8 Wall balls
8 Push ups
8 Overhead Squats

Bench Press (Find 1 RM (15 min))

Metcon

Tabata Intervals of:

Double Under
Pull up
Push Up
Ring Row (feet on 20″ box)

-Each round consists 8 sets of a single exercise of 20s on and 10s off.
*Score = total reps per element
* 1 min between elements

IMG_1486

Monday January 5, 2015

CrossFit PTC – Peachtree City

Warm Up

Jump Rope 2 x 1 min speed steps/w 1 min rest btwn
Agility Ladder X2 (with jumps)
Hip/Hammie/Shoulder

1x
10 banded good mornings
8 Kettlebell swings
Burgener

A: Clean Pull ((3-3-3) 110% of 1RM Clean)

B: Clean (3-3-3 @ 75%)

CrossFit Games Open 13.2

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

 IMG_1408