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  • Peachtree City, GA 30269
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    Thursday April 10, 2014


    CrossFit PTC – WOD

    Warm-up (No Measure)

    Jump rope (100 single/40 doubles)
    10 x Arm Circles
    10 Groiner/Mountain Climber
    10 Frog Jumps

    Power Clean, Hang Clean, Clean (5 rounds)

    Warm to 80%, then do sets, if no misses add wt.

    Metcon (Time)

    3 Rounds
    5 – Deadlift (315,
    15 – Dips
    25 – GHD Sit ups

    Wednesday April 9, 2014

    CrossFit PTC – WOD

    Warm-up

    Row 500 (first 250 legs only)
    Mob tgt: Shoulder/legs
    10m each of:
    Bear Crawl Fwd/Backward
    Crab Crawl/inch Worm
    walking lunge

    Metcon

    Run 200
    21 Thrusters (95/65)
    21 Pullups
    Run 400
    15 Thrusters
    15 Pullups
    Run 800
    9 Thrusters
    9 Pullups

    2014-04-02 17.09.17

    Tuesday April 8, 2014

    CrossFit PTC – WOD

    Warm-up (No Measure)

    Run 800
    Foam Roll & Lacrosse ball x 3 min
    2x:
    - 30 sec L sit
    – 30 sec h/s hold
    - 5 push ups/10 squats

    Bench Press (5-5-5-ME)

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 15 Min
    5-Knees to Elbows.
    10- Box Jump
    15 – Dumbbell Floor press (35/20)

    Monday April 7, 2014

    CrossFit PTC – WOD

    Warm-up

    Jump Rope (single X 100 then double x 40)
    couch stretch/pigeon pose/pvc dislocates
    Front Rack Stretch
    2x:
    10 x Reverse hyper (add # second time)
    8 x Overhead squat w PVC against the wall
    10 Kettlebell swings
    Burgener/Sn Progression

    A: Power Snatch

    Beginners work on Hang Power Snatch

    B: Front Squat (5-5-ME)

    Go directly from A to B, @ 77.5% then rest 1:00

    Metcon

    For time:
    20 pull ups
    21-18-15-12-9-6-3
    Steps – Walking Lunge -Front Rack #75/55
    Sit up
    20 pull ups

    IMG_7903

    Friday April 4, 2014


    CrossFit PTC – WOD

    Warm-up (No Measure)

    Agile 8 warm up:
    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)

    use 50% of 1RM

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 12 min
    3 HSPU
    6 Dips
    40m Shuttle run

    Thursday April 3, 2014

    CrossFit PTC -

    Warm-up (No Measure)

    Jump rope (100 single/40 doubles)
    10 x Arm Circles
    10 Groiner/Mountain Climber
    10 Frog Jumps
    Demonstrate the key elements

    Filthy Fifty (Time)

    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders
    Wm scaling: 20″ box, 35# Push Press, 14# ball to 9′ target.

    IMG_7939

    Wednesday April 2, 2014

    CrossFit PTC – WOD

    Warm-up

    Row 500 (first 250 legs only)
    Mob tgt: Shoulder/legs
    10m each of:
    -Bear Crawl Fwd/Backward
    -Crab Crawl/inch Worm
    -walking lunge

    Bench Press (1-1-1-1-1)

    WOD:

    Baseline
    –Rest 4 Min
    Baseline

    Baseline-

    Row 500m
    40 Squats
    30 Sit ups
    20 Push ups
    10 Pull ups

    Beginners do just 1 run of the baseline.

    IMG_7321

    Tuesday April 1st, 2014

    CrossFit PTC – WOD

    Warm-up

    Run 800
    Foam Roll & Lacrosse ball x 3 min
    2x:
    - 30 sec L sit
    - 30 sec h/s hold
    - 5 push ups/10 squats

    Rope Climb

    Beginners practice rope climbs

    Thruster (1-1-1-1-1)

    If you have a rope climb work on Thrusters…Try to hit a new 1RM

    Metcon (Time)

    5 rounds for time:
    3 rope climbs
    7 Thrusters (135,75)

    IMG_7131

    Ernest Plays the Game

     

    Monday March 31, 2014

    CrossFit PTC – WOD

    Warm-up

    Jump Rope (single x 100 then double x 40)
    couch stretch/pigeon pose
    2x:
    10 x Reverse hyper (add # second time)
    8 x Overhead squat w PVC against the wall
    10 Kettlebell swings

    Squat Clean, Front Squat, Front Squat
    5 Sets=Do 1 Clean, then 2 FS x 5

    Use 80% of your 1RM Squat Clean

    Metcon (AMRAP – Reps)

    Alternating Tabata:
    8 Rounds of:
      -Squats
      -Body Weight Deadlift
    Do 20s of Squats, 10s rest then 20s of deadlift, 10s rest
    Repeat 8 times.  (ie 8 min)
    Score is total reps

    IMG_7164