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Monday April 4, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

Couch Stretch/Scorpion

3 rounds of Cindi

5 Pull ups

10 Push ups

15 squats

Work on Jerk Foot work

review Push Jerk/Split jerk

Weightlifting

Split Jerk (2+1)@45,55%, 3(2+1)@70%;(0+1)80,90%)

Push Jerk + Push Jerk + Split Jerk up to 70%; then Split Jerk 80 and 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

7 Thrusters (95,65#)

14 ABMAT Situps

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