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Monday, December 11th, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump Rope 150 singles, 50 DUs or attempts

2X Through

2 minute stations of:

Banded shoulders (front rack, pulls, etc)

10 Wallballs + 5 Hands Only Inchworms

Foam Roller (upper back, lats, hips, legs)

10 KBS + 5 Ninja or V-Sit Roll-overs

Weightlifting

Front Squat (Find 3 RM for the day + vertical jumps )

Take about 5 sets to find a 3 RM. After each set, complete 5 max effort stationary vertical jumps (no box, high as possible)

Don’t count warmup sets

Metcon

Metcon (Time)

For time:

15-12-9-6-3

Power Snatch (95/65)

200m run before AND after each round

WOD starts with a 200m run, then run 200m between each round, WOD ends with a 200m run for total of 6 runs

Rx+= (135/85)

Rx55+ = (75/55)

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