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Friday, December 29, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

100 Singles/50 DUs

Roll Legs, Back/Piriformis + Couch/Pigeon

2x

2 Wall Climbs

5 Pull-ups

5 Broad Jumps (land in squat)

Weightlifting

Front Squat (3X10 @ 55-60% of 1RM)

For all reps, do not open hips at top (don’t stand all the way up)

Keep hips knees slightly bent to prevent rest

This will keep pressure on quads

Metcon

Metcon (6 Rounds for reps)

2 Cycles of:

In 3 minutes complete:

400m Run

Max Reps Thrusters (95/65)

Rest 1 min

In 3 minutes complete:

400m Run

Max Reps DUs

Rest 1 min

In 3 minutes complete:

400m Run

Max Reps Pull-ups

Rest 3 min

Rx+ = Thrusters (135/85); CTB Pull-ups

Rx55+= Thrusters (75/45)

Note: If your average mile run is 10 minutes or more, reduce the run to 300m for each round.
After each run, athletes will have the remaining time to complete AMRAP of thrusters, DUs or pull-ups. Complete two cycles resting 3 minutes before starting the 2nd cycle. Score is total reps.

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