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Josh
3 years 10 months ago

CrossFit PFT - WOD


Power Snatch- Touch and Go (Work to a 3RM- 5-7 sets)

Metcon (AMRAP - Rounds and Reps)


8:00 AMRAP

3 Deadlift 275/185

5 Box Jumps 30/24

7 Pull Ups

Weighted Plank (4x1:00- AHAP)

Josh
3 years 10 months ago

CrossFit PFT - WOD


Touch and Go Power Cleans (Work to a 3 RM)

Metcon (AMRAP - Rounds and Reps)


4:00 AMRAP

27/21 Cal Row

21 Power Cleans 135/95

15 Burpee Box Jump Overs 24/20


Josh
3 years 10 months ago

CrossFit PFT - WOD


Back Squat (Find 1RM)

Metcon (AMRAP - Rounds and Reps)


10:00 AMRAP

15 Russian KBS 32/24

50 DU’s
Josh
3 years 10 months ago

CrossFit PFT - WOD


Snatch (Heavy Single- no more than 3 attempts at a weight)

Metcon (Time)


5 Rounds

7 Deadlifts 275/185

100m Shuttle Sprint (10x10m)

9/6 Cal Assault Bike

Rest 1:00

Josh
3 years 10 months ago

CrossFit PFT - WOD


Clean and Jerk (Heavy single- no more than 3 attempts at a weight)

Metcon (AMRAP - Rounds and Reps)


3 Rounds of 3:00 work/3:00 rest

9 Hang Power Cleans 115/80

9 T2B

9 Burpees

Josh
3 years 10 months ago

CrossFit PFT - WOD


Metcon (Time)


10 Rounds

10 Burpees

20 Cal Assault Bike

30 Wall Balls 20/14
Josh
3 years 10 months ago

CrossFit PFT - WOD


SL RDL/Pull Ups (3x10 each leg and max pullups)


SL RDL's with a KB or DB super setted with Strict Pull Ups

Step Ups/ L Sit Presses (3x8 per leg step ups and 10 L-sit presses)

Josh
3 years 10 months ago

CrossFit PFT - WOD


Snatch (2@70,75,80%, 1@84%, 1@87%, 1@90%, 2x1@90-95%)

Metcon (AMRAP - Rounds and Reps)


12:00 AMRAP

80 DU's

20 T2B

20 DB Snatch 50/35
Josh
3 years 10 months ago

CrossFit PFT - WOD


Clean and Jerk (2@70,75,80%, 1@84%, 1@87%, 1@90%, 2x1@90-95%)

CrossFit Games Open 11.6 (AMRAP - Rounds and Reps)


Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
Josh
3 years 10 months ago

CrossFit PFT - WOD


Back Squat (3@84%, 1@89%, 3@84%, 1@91%, 3@84%, 1@93%)

Metcon (Time)


30 Cal Row

30 OHS 95/65

30 Burpees OTB

30 OHS

30 Cal Row

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