Friday July 24, 2015

CrossFit PTC – WOD

(No Measure)

Run 200

Mob tgt: Hips/Hammies/Shoulders

Agility ladder x 2

Partner Burpee/Front Rack w/band (30s each) x 4

Broad Jump 10m x 2

then

Burgener Warm Up (snatch then clean)

Clean (Hang Clean, Clean, Jerk – EMOM for 10)

3*60%,3*65%,4*70%

Tabata Barbell (3 Rounds for reps)

Tabata Barbell:

with 1 barbell and using a tabata (20/10) interval:

3 Rounds of:

2x:

Deadlift

Hang Power Clean

Front Squat

Then rest 2 intervals (ie 1 min)

Each round is 2x through the exercises followed by 1 min rest (3min on/1 min off).

M- 115 / W- 75

RX+ 155/95