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Josh
3 years 8 months ago

CrossFit PFT - WOD


Metcon (Time)


2-10= that # of reps

J,Q,K= 10 reps

A= 15 reps

Joker= 500m Row each



Hearts- KBS 32/24

Diamonds- Box Jumps 30/24

Spades- SDHP 95/65
Josh
3 years 8 months ago

CrossFit PFT - WOD


Push Jerk + Split Jerk (Work to a heavy 1+1)

Strict Pull Ups (5x3- Wighted)


Superset with jerks. Try to increase total volume of weight over last week.

Metcon (Weight)


4 Supersets
Josh
3 years 8 months ago

CrossFit PFT - WOD


Hang Power Clean (Work to a 3RM)


Focus on speed of the hips, feet and elbows

Kipping Swings+T2B+ Kipping Pull Ups (5x3+3+3)

Josh
3 years 8 months ago

CrossFit PFT - WOD


Back Squat with 3 second descent (Work to a heavy single )


3 down, 1 pause, fast up.

Glute-Ham Raises (3x10)

Metcon (Time)


3 Rounds

250/200m Row
Josh
3 years 9 months ago

CrossFit PFT - WOD


Josh
3 years 9 months ago

CrossFit PFT - WOD


Strict Press (Work to a heavy single)

Weighted Pull-ups (5x3- Working to a 3RM)

Metcon (Weight)


3 Supersets

8 Barbell Close Grip Floor Press
Josh
3 years 9 months ago

CrossFit PFT - WOD


Power Clean (Work to a heavy single)

Strict HSPU (3xME)


Scale by using ab mats to limit depth or use a partner for assistance.

Metcon (Time)


Every 4:00 for 5 Rounds

20/15 Cal Row
Josh
3 years 9 months ago

CrossFit PFT - WOD


Anderson Back Squat (Work to a heavy single)

RDL's (3x12)

Metcon (AMRAP - Rounds and Reps)


9:00 AMRAP

5 Burpee Box Jump Overs 24/20

7 T2B

Banded Hamstring Curls (50 per leg)

Josh
3 years 9 months ago

CrossFit PFT - WOD


Front Squat with 3 sec. descent. (Work to a heavy single)


3 seconds down, 1 second pause at bottom, fast up

Crossover Step Ups (3x8 per leg)


Hold KB goblet style.

Metcon (Time)


5 RFT
Josh
3 years 9 months ago

CrossFit PFT - WOD


Snatch Pull with pause at the knee (Work to a heavy single)


Snatch with pause, not pull. I messed up the input sorry.

CrossFit Games Open 13.1 (AMRAP - Rounds and Reps)


17-Minute AMRAP of:

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