WOD – Thursday, February 8, 2018

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

3 Minutes of Fish Game on Rower

Mobilize Front Rack (Banded Stretches)

1x

10 Shoulder Taps at 45 Degrees on Wall

20m Spiderman Crawl

Burgener for Clean & Jerk w/PVC

10 Hang Power Clean

10 Power Clean

10 Push Press

10 Power Jerk

Weightlifting

Power Clean (Find 1 RM for the day, then drop sets of 4X1)

Work up to a top single then take 10% off and complete 4 sets of one rep at that weight

Example: 100# 1 RM, complete 4 singles at 90#

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

5 DB Power Clean (35/20)

10 Wall Balls (20/14)

Rest 4 Min

AMRAP 6

5 DB Squat Cleans (35/20)

10 Box Jumps (24/20)

Rx+=(50/35); Rx55+=Wall Balls (14/10)

Beginners complete Hang Power Clean for both AMRAPs with barbell (15-45#)

Goal is 4+ rounds each AMRAP