Wednesday, December 6th, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

Roll shoulders/Back/Piriformis

Burgener for Clean & Jerk w/PVC

2x with empty bar

5 Clean Deadlift (head up, verticle torso)

5 Hang Muscle Cleans (no knee rebend, snap elbows through)

5 Push Press

5 Push Jerk (land in squat stance with arm lockout at same time)

5 Split Jerk

Weightlifting

EMOM 10

Min 1 = 3 Clean Pulls @ 85% of 1 RM C&J

Min 2 = 1 Clean + Jerk @ 85% of 1 RM

Target squat cleans; beginners power clean from hang. Clean pulls start from floor and finish with shrug with minimum arm bend at top.

Clean Pull (5X3 @ 85% of Clean and Jerk)

Clean and Jerk (5X1 @ 85% of !RM)

Metcon

Metcon (Time)

For time:

800m Run

30 G2OH (95/65)

800m Run

Rx+ = (135/95)

Rx55+= (75/55)

Scale/Beginners = (75/45)

Cash Out

Metcon (No Measure)

Accessory Core Work:

3 Rounds of:

30s R-Side Plank

Rest 15s

30s L-Side Plank

Rest 15s