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Josh
3 years 9 months ago

CrossFit PFT - WOD


Touch and Go Cleans (Work to a 3RM)


Full Squat, no resetting on ground
Full Squat

Strict HSPU (5xMax)


Limit depth or use partner assistance to scale

Metcon (Time)


10 RFT
Josh
3 years 9 months ago

CrossFit PFT - WOD


Box Squat (12x2@75% of box squat )


30-45 seconds rest.

Focus on speed.

Sumo Straight Leg DL (3x12)

Metcon (AMRAP - Reps)


With a 16 minute clock:

Minute 1: Max Cal Assault Bike
Josh
3 years 9 months ago

CrossFit PFT - WOD


Metcon (Time)


5 Rounds each

5 C&J 135/95

5 Burpee Box Jump Overs 24/20

30 DU's



5 Rounds each

10 T2B

15/12 Cal Row


Josh
3 years 9 months ago

CrossFit PFT - WOD


Pause Front Squats (Work to a heavy single)

Single Leg RDL's (3x10 per leg- use a KB or DB)

Metcon (Time)


5RFT

3 Power Cleans 185/105

10 Box Jumps Overs 24/20

Metcon (No Measure)

Josh
3 years 9 months ago

CrossFit PFT - WOD


Power Snatch- Touch and Go (Work up to a 5 RM)

Reverse Lunges (3x8- per leg)

Metcon (Time)


100 Double Under Buy In



4 Rounds

10 T2B

10 Cal Assault Bike

Josh
3 years 9 months ago

CrossFit PFT - WOD


Box Squat (12x2@70% of Box Squat )


30-45 seconds rest.

Focus on speed.

Glute Ham Raise- Bend at waist (3x10)


Bend at the waist to lower torso. Upper leg does not move.

Helen (Time)

Josh
3 years 9 months ago

CrossFit PFT - WOD


Metcon (Time)


5 Rounds each

30 DU's

5 G2OH 115/75



5 Rounds each

10 Burpees

10 OHS 95/65



5 Rounds each

10/8 Cal Bike
Josh
3 years 10 months ago

CrossFit PFT - WOD


Box Squat (Find 1RM)


This will be a new variation for most people. We are just trying to find a baseline, work to a heavy single work good form.

Metcon (Time)


5RFT

50 DU’s
Josh
3 years 10 months ago

CrossFit PFT - WOD


Metcon (AMRAP - Reps)


30:00 AMRAP

200 DU's

100 Cal Row

80 Pull Ups

60 Burpees

40 T2B

20 Thrusters 135/95
Josh
3 years 10 months ago

CrossFit PFT - WOD


Front Squat (Find 1RM)

Metcon (Time)


2 Rounds

20 Cal Assault Bike

20 DB Push Press 30/20

20 Hanging Knee Raises (above parallel)

20m Down and Back DB OH Walking Lunges

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