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December 13, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400m

Samson Stretch, Hamstrings, Pidgeon

2x

5 Reverse hypers

5 Ninja roll ups

5 good mornings

Burgener /Clean prog + review split jerk

Weightlifting

EMOM: 20 Min.

A: Clean (3 position 60%)

high hang, top of knees, slightly below

B: Elbow Taps/Shoulder taps (35 Sec)

From the plank position alternate elbow taps/shoulder taps
Move to shoulders/decrease distance between feet to increase difficulty

C: Split Jerk (3 reps at Clean weight)

D: Muscle-ups (2 or 3)

Scale: 5 dips/5 pull ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 min

7 Burpees

7 Squat cleans (95/65)

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