Monday, December 4, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

Roll Shoulders/Back/Piriformis

2x with empty bar

5 Snatch Grip Deadlift (head up, verticle torso)

5 Hang Muscle Snatch (no knee rebend, snap bar overhead)

5 BTN Push Press

5 Snatch Balance (with dip)

5 Drop Snatch (no dip)

Burgener for Snatch

Weightlifting

EMOM 10

Min 1 = 3 Snatch Pulls @ 85% of 1 RM Snatch

Min 2 = 1 Snatch @ 85% of 1 RM

Target squat snatch; beginners power snatch from hang. Snatch pulls are from the floor all the way up with a shrug with little arm bend at the top.

Snatch Pull (5X3 @ 85%)

Snatch (5X1 @ 85%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 9

8 Deadlifts (185/135)

16 Wall Balls (20/14)

Rx+ = Deadlift (225/155)

Rx55+= Deadlift (155/105)

Scale = (135/75)

Cash Out

Metcon (AMRAP – Reps)

Core Accessory Work if Time:

AMRAP 5

20 Sit-ups

15 Strait Leg Raises

10 V-ups or Lemon Squeezers