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Josh
3 years 10 months ago

CrossFit PFT - WOD


Metcon (Time)


3 Rounds

50 DU’s each

40 Back Rack Lunges 115/80

50 DU’s each

30 Thrusters 115/80

50 DU’s each

20 Burpee Box Jumps 24/20
Josh
3 years 10 months ago

CrossFit PFT - WOD


Front Squat (3@82%, 1@87%, 3@82%, 1@89%, 3@82%, 1@91%)

Metcon (AMRAP - Reps)


4 Rounds

:60 Assault Bike

:60 Rest

:60 Wall Balls 30/20

:60 Rest
Josh
3 years 10 months ago

CrossFit PFT - WOD


Snatch (2@70%, 2@75%, 2@80%, 3x1@85%, 2x1@90%)

Metcon (AMRAP - Rounds and Reps)


8:00 Ladder

1,2,3,4,5... Power Snatch 135/95

30 DU's


Josh
3 years 11 months ago

CrossFit PFT - WOD


Clean and Jerk (2@70%, 2@75%, 2@80%, 3x1@85%, 2x1@85-90%)

Metcon (AMRAP - Rounds and Reps)


10:00 AMRAP

15 Deadlifts 135/95

10 Box Jumps Overs 24/20

5 Push Jerks 135/95
Josh
3 years 11 months ago

CrossFit PFT - WOD


Metcon (Weight)


4 Giants sets of:

10 Deadlifts

10 DB Floor Press

Max DB Bent Over Rows (same weight as floor press)



Rest as needed
Josh
3 years 11 months ago

CrossFit PFT - WOD


Front Squat (3@80%, 1@85%, 3@80%, 1@87%, 3@80%, 1@89%)

Metcon (Time)


50 Wall Balls 20/14

40 OH Lunges 45/25

30 T2B

20 HSPU

30 Ab Mat Sit Ups

40 OH Lunges 45/25
Josh
3 years 11 months ago

CrossFit PFT - WOD


Snatch (2@65%, 2@70%, 2@75%, 3x1@80%, 2x1@80-85%)

Metcon (Time)


5 RFT

10 Power Snatch 95/65

10 Bar Facing Burpees
Josh
3 years 11 months ago

CrossFit PFT - WOD


Back Squat (3@80%, 1@85%, 3@80%, 1@87%, 3@80%, 1@89%)

Metcon (Time)


3 RFT

75 DU’s

50 Body Squats

15 Power Cleans 115/80
Josh
3 years 11 months ago

CrossFit PFT - WOD


Metcon (Time)


800m Run

5 Rounds- alternating exercises

12 OHS 115/80

9 Strict Pull Ups

6 Strict HSPU

800m Run

5 Rounds- alternating exercises
Josh
3 years 11 months ago

CrossFit PFT - WOD


Push Jerk + Split Jerk (5x1+1- Increasing)

Tempo Ring Rows (5x5- superset with jerks)


3 seconds up, 3 second hold, 3 seconds down

Metcon (Time)


7 RFT

10 DB Cleans 50/35

10 T2B

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