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Friday December 1, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400m

Roll back, hips, legs + pigeon pose

2X

10m Forward Banded Walks + 5 Squats

10m Reverse Banded Walks + 5 Squats

10m Lateral Banded Walks L + 5 Squats

10m Lateral Banded Walks R + 5 Squats

10 Banded Good mornings

Clean- Burgener

Weightlifting

Back Squat (Speed squats 5 x 3 @85%, every 90s.)

Down deliberately, up fast,. There should be no pause on the way up.

Clean (squat cleans: work up to a moderate double)

double- touch and go

moderate- good form, fast movement, no misses..at least 10# heavier than you plan to use in the WOD.

Metcon

Adrenaline (AMRAP – Reps)

AMRAP 8 Min – ascending reps

2 Burpee box jumps (24/20)

2 Squat cleans (135/95)

4 Burpee box jumps

4 Squat cleans

6 Burpee Box Jumps

6 Squat Cleans

continue adding 2 burpee box jumps and 2 squat cleans each round

Score = total reps completed

Scaling:

55+ (95/65)

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