HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

February 2, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 200m

Agility Ladder drills w/Box jumps

Band pulls and front rack stretch

2x

5 Frog Jumps

5 Perfect overhead squats against the wall

5 empty bar thrusters

C&J review

Weightlifting

Clean and Jerk

Work up to a single heavy rep. Not necessarily 1RM.

Working on a full squat clean.

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
*Does not have to be a full squat, must hit shoulders

Can not snatch.

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