WOD- Friday October13

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500m

2X

10m Forward Banded Walks + 5 Squats

10m Reverse Banded Walks + 5 Squats

10m Lateral Banded Walks L + 5 Squats

10m Lateral Banded Walks R + 5 Squats

10 Banded Good mornings

Burgener

Weightlifting

5 x Thru the complex: Clean the weight (full squat), then Front Squat (x2), then Jerk

Clean (5 x Clean, Front Squat, Front Squat , Jerk )

65, 70, 75, 80,82.5% of Clean and Jerk

Front Squat (5x Clean, FS, FS, Jk – 65,70,75,80,82.5%)

Split Jerk

Clean and Jerk (For Ref %)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Min

15 KB Swings

15 Wall ball shots

10 Single arm Kb Push presses

* 5+5 using the swing weight (can do straight or alternate)